GENERAL/SPECIFIC WARM-UP
Get Hot/Activate
5:00 AMRAP or 2 Rounds:
Row 250/200m – w/ a :3 return back to the catch
(Focus – timing: straighten the arms, lean forward, then bend the knees)
3 Scap-Pull-Ups + Strict Pull-Ups or 5 Ring Rows
5 V-Ups
5 Squat Therapy Reps
Part 1
On an 6:00 clock, every :90 perform:
1 Power Clean + 2 Thrusters
(4 sets)
* Increase loads across the 4 sets
* Score = heaviest load complete
WORKOUT OF THE DAY
Part 2
“JACK OF ALL TRADES”
COMPETE
For Time:
2,000/1,800 Meter Row
30 Bar Muscle-ups
40 Thrusters (115/85)
*Score = Time it takes to complete the workout
TRAIN
For Time:
2,000/1,800 Meter Row
30 Burpee Strict Pull-Up
40 Thrusters (115/85)
SWEAT
For Time:
2,000/1,800 Meter Row
30 Burpee Pull-Up (Kipping)
40 Thrusters (85/65)
COOL-DOWN
2:00 Recovery
1:00 Wrist Stretch (:30 each side)
1:00 Shoulder to Floor (:30 each side)
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]
On the 0:00…
For Time: 800m Sandbag Run (70/50)
On the 6:00…
Not for Time: 400m Sled Drag (moderate)
On the 12:00…
Not for Time: 200m Sled Push (heavy)
WORKOUT VARIATIONS
MASK
Teams of 2, Partition as Needed, One partner working at a time
2000/1800m Meter Row
40 Bar Muscle-ups
50 Thrusters (115/85)
AT HOME
1 Mile Run
60 Single Dumbbell Hang Clean & Jerks, Switch arms every 5 reps (50/35)
40 Single Dumbbell Thrusters, 20 Each Arm
EQUIPMENT-FREE
1 Mile Run
60 Push-ups
40 Squat Jumps
