GENERAL WARM-UP
Activate/Get Hot/Practice
Run 200m
:30 Lunges In-Place
:30 Alternating Toe Touches
:30 Inch Worm to Push-Up
:30 Kang Squat
Row 500/450m *(focus – game pace time and capacity test)
WORKOUT OF THE DAY
“SNACK BAR”
[COMPETE]
3 Rounds For Time:
400 Meter Run
10 Power Cleans (155/105)
500/450 Meter Row
10 Push Jerks (155/105)
- Score = Time taken to complete the workout
[TRAIN]
3 Rounds For Time:
400 Meter Run
10 Power Cleans (155/105)
500/450 Meter Row
10 Push Jerks (155/105)
[SWEAT]
3 Rounds For Time:
400 Meter Run
10 Power Cleans (105/75)
500/450 Meter Row
10 Push Jerks (105/75)
COOL-DOWN
3:00 Recovery/Clean-Up
Stretch
1:00 Shoulder to Floor Stretch (each side)
1:00 Straddle Stretch
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
1 Set for Max Reps:
Ring Muscle-Ups
Following, Not for Time:
3 Sets:
30% Max Ring Muscle-Ups
Swap out Strict Pull-up variations for Ring Muscle-ups
WORKOUT VARIATIONS
MASK
6 ROUNDS:
1 Minute Assault Bike
:30 Rest
1 Minute Burpees
:30 Rest
1 Minute Double Unders
:30 Rest
AT HOME
6 ROUNDS:
1 Minute 10m Shuttle Runs
1 Minute Burpees
1 Minute Double Unders
1 Minute Rest
EQUIPMENT-FREE
6 ROUNDS:
1 Minute 10m Shuttle Runs
1 Minute Burpees
1 Minute Line Hops
1 Minute Rest
