GENERAL WARM-UP
Activation/Mobility
:30 Arm Circles (small to big; forwards and backwards)
:30 Arm Hugs and Arms Up and Down
1:00 Child’s Pose on the Box
:30 Alternating Lunges
:30 Active Spiderman
1:00 Samson Stretch (:30 each side)
:30 Up-Downs
:30 Push-Up to a Step Up on Box
1:00 Squat Hold
:30 Slow Squats
WORKOUT OF THE DAY
“BOTTOM’S UP” AMRAP 12:
2 Burpee Box Jumps (30″/24″)
25ft Handstand Walk
4 Burpee Box Jumps (30/24″)
25ft Handstand Walk
Continue adding 2 Burpee Box Jumps to every round until 12:00 expires.
Score = Rounds and Reps.
HSW: Every 5ft Cleared = 1 Rep
Example 1: 14+17 reps = 5 ft. into the HSW on the round of 16 Burpee Box jump overs
Example 2: 12+12 = 12 Burpee Box Jump overs into the round of 14
COOL-DOWN
4:00 Recovery & Upper Body Stretch
After Party – Max Height Box Jump
On a 5:00 Clock
Set up a 2-3 boxes.
Have athletes take 3 attempts to establish a Max Height Box Jump.
Plates can be added to increase the height of the box.
This can be a casual fun setting.
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Rounds For Quality:
20 Top Down Alternating Dumbbell Bench Press
Max Hand Elevated Push-ups
WORKOUT VARIATIONS
MASK
AMRAP 12:
2 Burpee Box Jumps (30″/24″)
20ft Handstand Walk
4 Burpee Box Jumps(30/24″)
20ft Handstand Walk
…
AT HOME
AMRAP 12:
2 Burpees over an Object
20ft Handstand Walk
2 Burpees over an Object
20ft Handstand Walk
….
EQUIPMENT-FREE
AMRAP 12:
2 Burpees
20ft Handstand Walk
4 Burpees
20ft Handstand Walk
…
