GENERAL/SPECIFIC WARM-UP
Get Hot/Activate/Practice
1:00 Bike
:30 Single Unders
:30 of Handstand Hold/Wall Walk/Plank Hold
:30 Single Dumbbell Deadlifts (switch at :15)
:30 Bike (increase pace)
:30 Double Under Practice
1:00 Practice – HSPU Negative (use Abmat if needed) or Negative DB Strict Press
:30 Overhead DB Hold (Right Arm)
:30 Overhead DB Hold (Left Arm)
1:00 Bike Test (Aim for 15/12+ Calories)
1:00 Double Under Test
1:00 Practice – Strict HSPU
8 Alternating Dumbbell Snatches (4 each arm)
5:00 Practicing Handstand Push-Ups / Double-Unders
Handstand Options:
Drills from last weeks video
WORKOUT OF THE DAY
“THE SPINS”
[COMPETE]
For Time:
30/24 Calorie Assault Bike
100 Double Unders
30 Kipping Handstand Push-ups
100 Double Unders
30/24 Calorie Assault Bike
On the Minute: 6 Alternating Dumbbell Power Snatches (50/35)
[TRAIN]
For Time:
30/24 Calorie Assault Bike
100 Double Unders
30 Double DB Push Press (50/35#)
100 Double Unders
30/24 Calorie Assault Bike
On the Minute: 6 Alternating Dumbbell Power Snatches (50/35)
[SWEAT]
For Time:
30/24 Calorie Assault Bike
100 Double Unders
30 Double DB Push Press (35/25#)
100 Double Unders
30/24 Calorie Assault Bike
On the Minute: 6 Alternating Dumbbell Power Snatches (35/25)
COOL-DOWN
2:00 Recover/Clean/Record Scores
1:00 Shoulder to Floor Stretch (Each Side)
1:00 Down Dog
1:00 Alternating Bird Dogs
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Giant Sets:
15 Double Dumbbell Bench Press
18 Single Legged Landmine Romanian Deadlifts (Each Side)
21 Banded Pull Throughs
Rest 2:00 Between Sets
WORKOUT VARIATIONS
MASK
For Time with a Partner:
60/48 Calorie Assault Bike
150 Double Unders
60 Kipping Handstand Push-ups
150 Double Unders
60/48 Calorie Assault Bike
One Partner Works at a Time
AT HOME
For Time:
30 Ten Meter Shuttle Runs
100 Double Unders
30 Kipping Handstand Push-ups
100 Double Unders
30 Ten Meter Shuttle Runs
EQUIPMENT-FREE
For Time:
30 Ten Meter Shuttle Runs
100 Line Hops
30 Kipping Handstand Push-ups
100 Line Hops
30 Ten Meter Shuttle Runs
