GENERAL WARM-UP
Activate/Get Hot
:45 of each movement:
Squat Hold
Active Samson
Row
Alternate Toe Touch
Kang Squat
WORKOUT OF THE DAY
“BEACH BALL”
[COMPETE/TRAIN] AMRAP 20:
40 Wallballs (20/14)
30/24 Calorie Row
20 Toes to Bar
10 Alternating Dumbbell Power Snatches (70/50)
[Score = number of rounds and reps accumulated in 20:00]
[SWEAT] AMRAP 20:
40 Wallballs (14/10)
30/24 Calorie Row
20 Toes to Bar
10 Alternating Dumbbell Power Snatches (50/35)
[Score = number of rounds and reps accumulated in 20:00]
COOL-DOWN
2:00 Recovery
Stretch
1:00 Banded Hamstring Stretch (each side)
1:00 Banded Lat Stretch (each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Giant Sets:
50′ Dumbbell Bear Crawl
35 GHD Sit-Ups
50′ Reverse Dumbbell Bear Crawl
Rest 1:30 Between Sets.
Athlete’s choice on weight. Free to build over the three rounds.
WORKOUT VARIATIONS
MASK
AMRAP 20:
80 Wall Balls (20/14)
60/48 Calorie Row
40 Toes to Bar
20 Alternating Dumbbell Power Snatches (70/50)
To be completed with a partner, one person working at a time
AT HOME
AMRAP 20:
40 Squat Jumps
24 Ten Meter Shuttle Runs
20 Toe Raises
20 Alternating Dumbbell Power Snatches (50/35)
EQUIPMENT-FREE
AMRAP 20:
40 Squat Jumps
24 Ten Meter Shuttle Runs
20 Toe Raises
10 Reverse Burpees
