07.13.2021 WORKOUT OF THE DAY

July 12, 2021

GENERAL WARM-UP

Activate/Get Hot/Practice
Grab a band!
30 x Banded Pull Aparts
30 x Banded Good Mornings
30 x Banded Single Arm Rows
30 x Banded Tricep Push-Downs

WORKOUT OF THE DAY

“U CAN’T TOUCH THIS”

[COMPETE/TRAIN]
For Time:
21 Deadlifts
200 Meter Run
21 Lateral Barbell Burpees
200 Meter Run
15 Deadlifts
200 Meter Run
15 Lateral Barbell Burpees
200 Meter Run
9 Deadlifts
200 Meter Run
9 Lateral Barbell Burpees
200 Meter Run

[Barbell: 225/155]

  • Score = Time taken to complete the workout

[SWEAT]
For Time:
21 Deadlifts
200 Meter Run
21 Lateral Barbell Burpees
200 Meter Run
15 Deadlifts
200 Meter Run
15 Lateral Barbell Burpees
200 Meter Run
9 Deadlifts
200 Meter Run
9 Lateral Barbell Burpees
200 Meter Run

[Barbell: 155/105]

COOL-DOWN

3:00 Recovery/Clean-Up/Record Scores

Midline (3:00 cap)
80-60-40-20
Flutter Kicks (right and left = 2 reps)
40-30-20-10
Plank Knee-to-Elbow

Stretch
1:00 Child’s Pose
1:00 Pigeon Stretch (each side)

BEYOND THE 60

[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets for Max Reps:
Strict Handstand Push-Ups
Rest 1:00 between sets.

3 Sets for Max Reps:
Strict Ring Dips
Rest 1:00 between sets.

WORKOUT VARIATIONS

MASK
FOR TIME:
21 Deadlifts
200 Meter Run
21 Lateral Barbell Burpees
200 Meter Run
Rest 1:00
15 Deadlifts
200 Meter Run
15 Lateral Barbell Burpees
200 Meter Run
Rest 1:00
9 Deadlifts
200 Meter Run
9 Lateral Barbell Burpees
200 Meter Run

[Barbell: 225/155]

AT HOME
FOR TIME:
21 Double Dumbbell Deadlifts
200 Meter Run
21 Burpees Over the Dumbbells
200 Meter Run
15 Double Dumbbell Deadlifts
200 Meter Run
15 Burpees Over the Dumbbells
200 Meter Run
9 Double Dumbbell Deadlifts
200 Meter Run
9 Burpees Over the Dumbbells
200 Meter Run

[Barbell: 225/155]

EQUIPMENT-FREE
FOR TIME:
21Sit-ups
200 Meter Run
21 Burpees
200 Meter Run
15 Sit-ups
200 Meter Run
15 Burpees
200 Meter Run
9 Sit-ups
200 Meter Run
9 Burpees
200 Meter Run