GENERAL WARM-UP
Activation (4:00)
1:00 Move through Arm Circles, Arm Hugs, Good Mornings, Standing Leg Swings
1:00 Alternating Bird-Dogs
1:00 Squat-to-Stand
:30 Arch Ups
:30 Hollow Hold
Medicine Ball Clean Warm-Up (6:00)
5 MB Deadlifts
5 MB Deadlift Shrugs
5 MB Front Squats
5 MB Shrug & Pull Under
5 MB Cleans
WORKOUT OF THE DAY
“WALL TO WALL”
COMPETE/TRAIN
AMRAP 15:
30 Double Unders
15/12 Calorie Row
10 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
20 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
30 Wall Balls (20/14)
[Add 10 Wall Balls Per Round]
*Score = Rounds and reps accumulated in 15:00
SWEAT
AMRAP 15:
30 Double Unders
15/12 Calorie Row
10 Wall Balls (14/10)
30 Double Unders
15/12 Calorie Row
20 Wall Balls (14/10)
30 Double Unders
15/12 Calorie Row
30 Wall Balls (14/10)
[Add 10 Wall Balls Per Round]
COOL-DOWN
Recover 2:00
1:00 Puppy Pose
1:00 Banded Shoulder Distraction (each side)
1:00 Foam Roll – Quads (each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Giant Sets:
25′ Dumbbell Bear Crawl (50’s/35’s)
100m Farmers Carry
Rest 2:00 between sets.
WORKOUT VARIATIONS
MASK
On the 4:00 x 4 Rounds:
30 Double Unders, 15/12 Calorie Row
30 Wall Balls (20/14)
Rest in Time Remaining
AT HOME
AMRAP 15:
30 Double Unders, 200m Run
10 Single Dumbbell Thrusters (Switch Arms Every 5 Reps)
30 Double Unders, 200m Run
20 Single Dumbbell Thrusters (Switch Arms Every 5 Reps)
30 Double Unders, 200m Run
30 Single Dumbbell Thrusters (Switch Arms Every 5 Reps)
…
[Add 10 Wall Balls Per Round]
EQUIPMENT-FREE
AMRAP 15:
30 Double Unders, 200m Run
10 Squat Jumps
30 Double Unders, 200m Run
20 Squat Jumps
30 Double Unders, 200m Run
30 Squat Jumps
…
[Add 10 Jump Squats Per Round]
