ATHLETES – THE GYM IS CLOSED TODAY. ENJOY THE DAY OFF, OR GET YOUR WOD IN AT HOME!
GENERAL WARM-UP
Get Hot
High Knees
Butt Kickers
Jog
Skips High
Skips Long
Run (faster)
Soldier Kicks
Burpee Broad Jump
Run (faster)
Mobility
1:00 Samson Stretch (each side)
Activation
Clean Barbell Warm-Up – 5 Reps of Each
Deadlift
Hang Muscle Clean
Elbow Rotations
Front Squat
WORKOUT OF THE DAY
“SQUEAKY CLEAN”
3 Rounds For Time:
400 Meter Run
7 Power Cleans (115/85)
7 Hang Squat Cleans (115/85)
7 Squat Cleans (115/85)
COOL-DOWN
2:00 Recovery
1:00 Wrist Stretch (:30 each side)
1:00 Puppy Pose
1:00 Couch Stretch (:30 each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
4 Sets:
50′ Single Dumbbell Overhead Walking Lunge (2 sets/side)
Rest as needed between sets. (Repeat from Last Week, Look to Increase in Load
WORKOUT VARIATIONS
MASK
6 Rounds For Time:
200m Run
3 Power Cleans
3 Hang Squat Cleans
3 Squat Cleans
Rest :30 Minute Between Rounds
AT HOME
3 Rounds For Time:
400m Run
7 Double Dumbbell Power Cleans (50/35)
7 Double Dumbbell Hang Squat Cleans
7 Double Dumbbell Squat Cleans
EQUIPMENT-FREE
3 Rounds For Time:
400 Meter Run
16 Step-Back Reverse Lunges
12 Air Squats
8 Squat Jumps
