GENERAL WARM-UP
Mobilize/Activate/Get Hot
1:00 Stretch Flow
:30 Frog Hops
:30 Box Step-Up
:30 Child’s Pose on Box
200m Run
WORKOUT OF THE DAY
“POKER FACE”
[COMPETE/TRAIN]
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)
[Rest 5 Minutes ]
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)
[Rest 5 Minutes ]
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)
Score = Rounds and reps accumulated. The Run is only a Buy-In.
[SWEAT]
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (75/55)
6 Burpee Box Jump Overs (24″/20″)
[Rest 5 Minutes ]
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (95/75)
6 Burpee Box Jump Overs (24″/20″)
[Rest 5 Minutes ]
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)
Score = Rounds and reps accumulated. The Run is only a Buy-In.
COOL-DOWN
3:00 Recovery/Clean-Up/Log Scores
Stretch
:30 Hamstring Stretch on Box (each side) – foot on the box with a straight leg
:30 Pigeon Stretch on Box (each side)
:30 Calf Stretch on Box or Post (each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
4 Sets for Quality:
50′ Single Dumbbell Overhead Walking Lunge
Move for technical proficiency. Alternate arms each set for a total of two per side.
WORKOUT VARIATIONS
MASK
On the 0:00:
Buy-In: 400 Meter Run
Then 3 Rounds:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)
On the 10:00
Buy-In: 400 Meter Run
Then 3 Rounds:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)
On the 20:00
Buy-In: 400 Meter Run
Then 3 Rounds:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)
AT HOME
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Air Squats
6 Dumbbell Facing Burpees
Rest 5 Minutes
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Single Dumbbell Goblet Squats (50/35)
6 Dumbbell Facing Burpees
Rest 5 Minutes
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Double Dumbbell Front Squats (50/35)
6 Dumbbell Facing Burpees
EQUIPMENT-FREE
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Air Squats
6 Burpees over an Object
Rest 5 Minutes
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
15 Air Squats
6 Burpees over an Object
Rest 5 Minutes
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
18 Air Squats
6 Burpees over an Object
