GENERAL WARM-UP
Activate/Get Hot
:30 Samson Stretch (each side)
:30 Inch Worm to Push Up
:30 Air Squats (controlled)
:30 PVC Strict Press
:30 PVC Press Downs (Lats)
Row 500/450m
WORKOUT OF THE DAY
”ROW YOUR BOAT”
[COMPETE]
For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups
Directly Into…
1500m Row
Directly Into…
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups
[Barbell: 135/95]
All genders = 1500m Row
Score = Time it takes to complete the workout
[TRAIN]
For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Burpee Strict Pull-ups
Directly Into…
1500m Row
Directly Into…
3 Rounds:
15 Deadlifts
10 Push Press
5 Burpee Strict Pull-ups
[Barbell: 135/95]
All genders = 1500m Row
[SWEAT]
For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Burpee Kipping Pull-Ups
Directly Into…
1,500 Meter Row
Directly Into…
3 Rounds:
15 Deadlifts
10 Push Press
5 Burpee Kipping Pull-Ups
[Barbell: 95/65]
- All genders 1500m Row
COOL-DOWN
2:00 Recovery/Clean-Up/Log Scores
Stretch
1:00 Shoulder to Floor Stretch (each side)
1:00 Couch Stretch
1:00 Banded Laying Hamstring Stretch
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Giant Sets:
20 Barbell Good Mornings
15 Dumbbell Bench Press
100 Meter Sled Drag
Rest 2:00 between sets.
WORKOUT VARIATIONS
MASK
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups
Rest :30
Directly Into…
1500m Row
Directly Into…
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups
Rest :30
Barbell: 135/95
AT HOME
3 Rounds:
15 Double Dumbbell Deadlifts (50/35)
10 Double Dumbbell Push Press
5 Double Dumbbell Devils Press
Directly Into…
1200m Run
Directly Into…
3 Rounds:
15 Double Dumbbell Deadlifts
10 Double Dumbbell Push Press
5 Double Dumbbell Devils Press
EQUIPMENT-FREE
3 Rounds:
15 Sit-ups
10 Handstand Push-ups
5 Reverse Burpees
Directly Into…
1200m Run
Directly Into…
3 Rounds:
15 Sit-ups
10 Handstand Push-ups
5 Reverse Burpees
