GENERAL WARM-UP
Activate/Get Hot
On a 7:00 clock:
200m Jog/Run
10 Active Spiderman
10 Push-Up to Down-Dog
10 Frog Hops w/ a :30 in the Squat
10 DB Push Press (with lighter load unless game weight is “lighter”)
200m Run (faster; check the clock as a test for the workout)
WORKOUT OF THE DAY
“COUNTER CLOCKWISE”
COMPETE
On the 7:00 x 3 Rounds:
200 Meter Run
9 Double Dumbbell Burpee Deadlifts (50/35#)
200 Meter Run
7 Double Dumbbell Burpee Power Cleans (50/35#)
200 Meter Run
5 Double Dumbbell Burpee Clean & Jerks (50/35#)
- Score = Slowest round. Log the time for all three rounds.
TRAIN
On the 7:00 x 3 Rounds:
200 Meter Run
9 Double Dumbbell Burpee Deadlifts (50/35#)
200 Meter Run
7 Double Dumbbell Burpee Power Cleans (50/35#)
200 Meter Run
5 Double Dumbbell Burpee Clean & Jerks (50/35#)
SWEAT
On the 7:00 x 3 Rounds:
200 Meter Run
9 Double Dumbbell Burpee Deadlifts (35/25#)
200 Meter Run
7 Double Dumbbell Burpee Power Cleans (35/25#)
200 Meter Run
5 Double Dumbbell Burpee Clean & Jerks (35/25#)
COOL-DOWN
2:00 Recovery
After Bash – Tabata DB Static Holds
:20 Hold / :10 Rest – alternate between:
Squat Hold
Double DB Overhead Hold
Stretch
1:00 Pigeon (each side)
1:00 Child’s Pose + Shoulder to Floor (each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
On the Minute x 5:
5 “Touch and Go” Power Snatches
The Intention is to keep the same weight across all five sets.
Aim for a load between 70-75% of your 1RM.
WORKOUT VARIATIONS
MASK
On the 7:00 x 3 Rounds:
200 Meter Run, 9 Double Dumbbell Burpee Deadlifts
200 Meter Run, 7 Double Dumbbell Burpee Power Cleans
200 Meter Run, 5 Double Dumbbell Burpee Clean & Jerks
AT HOME
On the 7:00 x 3 Rounds:
200 Meter Run, 9 Double Dumbbell Burpee Deadlifts
200 Meter Run, 7 Double Dumbbell Burpee Power Cleans
200 Meter Run, 5 Double Dumbbell Burpee Clean & Jerks
EQUIPMENT-FREE
On the 7:00 x 3 Rounds:
200 Meter Run, 9 Burpees
200 Meter Run, 7 Burpees to a Target
200 Meter Run, 5 Burpee Broad Jumps
