GENERAL WARM-UP
Get Hot
4:00 AMRAP
30 Jumping Jacks
20 Plank Shoulder Taps
10 Kang Squats
5 Burpees with a Side Hop
Activation/Mobility (3:00)
10 Plate Squat Therapy Reps w/ :05 descent
WORKOUT OF THE DAY
“LET IT BURN”
COMPETE
For Time:
20 Front Squats (135/95)
20 Lateral Barbell Burpees
20 Push Presses (135/95)
20 Lateral Barbell Burpees
20 Thrusters (135/95)
TRAIN
For Time:
20 Front Squats (115/85)
20 Lateral Barbell Burpees
20 Push Presses (115/85)
20 Lateral Barbell Burpees
20 Thrusters (115/85)
SWEAT
For Time:
20 Front Squats (95/65)
20 Lateral Barbell Burpees
20 Push Presses (95/65)
20 Lateral Barbell Burpees
20 Thrusters (95/65)
COOL-DOWN
2:00 Recovery
1:00 Couch Stretch (each side)
1:00 Puppy Pose
Midline (not mandatory)
On a 3:00 Clock:
50 V-Ups or 100 Sit-Ups
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
For Quality
3 Sets of 7: Tempo Good Mornings (3s Down)
3 Sets of 15: Barbell Glute Bridges
*After each set (all 6) – 4-7 Strict Pull-Ups
Rest as needed between sets, aiming to build slightly in load each round
WORKOUT VARIATIONS
MASK
For Time:
20 Front Squats (135/95)
20 Lateral Barbell Burpees
Rest 1:00
20 Push Presses (135/95)
20 Lateral Barbell Burpees
Rest 1:00
20 Thrusters (135/95)
20 Lateral Barbell Burpees
AT HOME
For Time:
20 Double Dumbbell Front Squats (50/35)
20 Burpees Over the Dumbbell
20 Double Dumbbell Push Presses (50/35)
20 Burpees Over the Dumbbell
20 Double Dumbbell Thrusters (50/35)
EQUIPMENT-FREE
For Time:
20 Air Squats
20 Burpees
20 Handstand Push-ups
20 Burpees
20 Burpee Broad Jumps
