GENERAL/SPECIFIC BLEND WARM-UP
Activate/Get Hot/Practice (2:00)
:30 of Each:
Active Spiderman
Squat to Stand
Inch-Worm to Up-Dog
PVC Pass Through
PART 1 – OVERHEAD SQUAT w/ :5 PAUSE IN THE BOTTOM (20:00-28:00)
Every :90 for 4 sets
1 Power Snatch + 3 Overhead Squats w/ :5 pause in the bottom
[After the last set, load up the workout weight on the bar]
WORKOUT OF THE DAY
“OVER THE EDGE”
[COMPETE]
5 Rounds For Time:
15 Overhead Squats (95/65)
12 Chest to Bar Pull-ups
9 Burpee Box Jumps (24″/20′)
[TRAIN]
5 Rounds For Time:
15 Overhead Squats (95/65)
9 Strict Pull-Ups
9 Burpee Box Jumps (24″/20′)
[SWEAT]
5 Rounds For Time:
15 Overhead Squats (65/45)
12 Kipping Pull-ups
9 Burpee Box Jumps (24″/20′)
- Score = The total time is takes to complete the workout
COOL-DOWN
2:00 Recovery
Stretch
1:00 Wrist Stretch
1:00 Down-Dog Stretch
1:00 Frog Stretch
Midline (not mandatory)
30 Barbell Roll-Outs
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Giant Sets:
:10-:20 Second Single Arm Row Static Hold
14 Single Legged Romanian Kettlebell Deadlifts (7 Each)
:20-:40 Second Supinated Grip Dead Hang
14 Single Arm Arnold Presses (7 Each)
WORKOUT VARIATIONS
MASK
For Time:
5 Rounds:
15 Overhead Squats (95/65)
12 Chest to Bar Pull-ups
9 Burpee Box Jumps (24″/20′)
AT HOME
For Time:
5 Rounds:
15 Double Dumbbell Front Squats
12 Double Dumbbell Bent Over Rows
9 Burpees Over Dumbbells
EQUIPMENT-FREE
For Time:
5 Rounds:
30 Air Squats
24 Push-ups
9 Burpees
