GENERAL WARM-UP
Get Hot
Fish Game (4:00)
Activation
:30 PVC Pass Throughs
:30 PVC Snatch Grip Stiff Legged Deadlifts
WORKOUT OF THE DAY
“CHECK THE BOX”
AMRAP 18:
Buy-In: 2000/1800m Row
Max Rounds With Time Remaining:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
8 Box Jump Overs (30″/24″)
COOL-DOWN
2:00 Recovery
1:00 Pigeon Pose & Lat Stretch (each side)
1:00 Lacrosse Ball Lat Smash (each side)
1:00 Foam Roll – Quads (each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
6 Sets:
2 Tempo Front Squats
- 5 Seconds Down
- No Pause
WORKOUT VARIATIONS
MASK
On the Minute x 10( For Load):
4 Box Jump Overs (30″/24″)
2 Power Snatch
2 Overhead Squats
Cash Out: Run 1 Mile
AT HOME
AMRAP 18:
Buy-In: Run 1 Mile
Max Rounds With Time Remaining:
10 Single Dumbbell Power Snatches
8 Single Dumbbell Overhead Squats (4 Each Arm)
10 Object Jump Overs (30″/24″)
EQUIPMENT-FREE
AMRAP 18:
Buy-In: Run 1 Mile
Max Rounds With Time Remaining:
8 Push-ups
16 Air Squats
8 Broad Jumps
