GENERAL WARM-UP
Get Hot / Mobility
Run 100m
:30 Squat Hold
Run 100m
:30 Toe Touch and Jump
Run 100m
:30 Active Samson Stretch
Run 100m (build up speed across the 200)
:30 Push-Ups to Down-Dog
WORKOUT OF THE DAY
GO FETCH
For Time:
50 Wall Balls (20/14)
800 Meter Run
50 Alternating Dumbbell Power Snatches (50/35)
800 Meter Run
50 Alternating Dumbbell Power Snatches (50/35)
800 Meter Run
50 Wall Balls (20/14)
Score = Time it takes to complete the workout
COOL-DOWN
2:00 Recovery
200m Group Walk, Stretch, and Chat
Coaches can lead the stretch or ask members to call out stretches they would like to do
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
Sandbag/D-Ball Work: 4 Sets for Quality
100’ Forward Carry
10 Squats
100’ Reverse Carry
10 Squats
10 Cleans
WORKOUT VARIATIONS
MASK
For Time:
50 Wall Balls (20/14)
800 Meter Run
50 Alternating Dumbbell Power Snatches (50/35)
800 Meter Run
50 Alternating Dumbbell Power Snatches (50/35)
800 Meter Run
50 Wall Balls (20/14)
AT HOME
For Time:
50 Single Arm Dumbbell Thrusters (25 Each Arm)
800 Meter Run
50 Alternating Dumbbell Power Snatches (50/35)
800 Meter Run
50 Alternating Dumbbell Power Snatches (50/35)
800 Meter Run
50 Single Arm Dumbbell Thrusters (25 Each Arm)
EQUIPMENT-FREE
For Time:
50 Squat Jumps
800 Meter Run
50 Alternating Single Leg Bodyweight RDL
800 Meter Run
50 Alternating Single Leg Bodyweight RDL
800 Meter Run
50 Squat Jumps
