GENERAL WARM-UP
Mobilize/Activate/Get Hot
On a 5:00 Clock:
:30 PVC Pass Through
:30 PVC Lat Stretch (switch as needed)
1:00 Bike
:30 Knuckle Drags
:30 Hang from Pull-Up Bar
1:00 Bike
:30 Active Spiderman
FOCUS: GRIP & EFFICIENCY TIPS – “The DB Snatch grip can effect the path of the elbow”
WORKOUT OF THE DAY
“ADULTING”
[COMPETE/TRAIN]
AMRAP 18:
30 Single Dumbbell Alternating Power Snatches (50/35)
30/24 Calorie Echo Bike
30 Toes to Bar
30 Single Dumbbell Box Step-ups (24″/20″)
[SWEAT]
AMRAP 18:
30 Single Dumbbell Alternating Power Snatches (35/25)
30/24 Calorie Echo Bike
30 Toes to Bar
30 Single Dumbbell Box Step-ups (24″/20″)
*Score = The number of rounds and reps completed in 18:00
COOL-DOWN
3:00 Recovery/Clean-Up/Log Scores
Stretch
Foam Roller Party
:30 on each body part/each side
- Lower to Upper Back
- Lats
- Hamstrings
- IT band
- Calves
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
For Quality:
30-25-20-15-10:
Heavy Russian Kettlebell Swings
*After Each Set: 25-50′ Handstand Walk
WORKOUT VARIATIONS
MASK
AMRAP 18:
30 Single Dumbbell Alternating Power Snatches (50/35)
30/24 Calorie Echo Bike
30 Toes to Bar
30 Single Dumbbell Box Step-ups (24″/20″)
AT HOME
AMRAP 18:
30 Single Dumbbell Alternating Power Snatches (50/35)
600m Run
30 V-Ups
30 Single Dumbbell Step Back Reverse Lunges
EQUIPMENT-FREE
AMRAP 18:
30 Squat Jumps
600m Run
30 V-Ups
30 Step Back Reverse Lunges
