GENERAL WARM-UP
Activate/Get Hot
On a 2:00 Clock “Get Hot”
30 Jumping Jacks
20 Mountain Climbers
10 Air Squats
5 Burpees
Mobilize
:30 Wrist Stretch
:30 Up-Dog
:30 Air Squat Variations
:30 PVC Rack Stretch
:30 PVC Front Squats
:30 PVC Strict Press
WORKOUT OF THE DAY
“M & M’s”
[COMPETE/TRAIN]
AMRAP 13:
10 Lateral Barbell Burpees
1 Round of “Macho Man”
10 Lateral Barbell Burpees
2 Rounds of “Macho Man”
10 Lateral Barbell Burpees
3 Rounds of “Macho Man”
10 Lateral Barbell Burpees
4 Rounds of “Macho Man”
10 Lateral Barbell Burpees
5 Rounds of “Macho Man”
Continue Adding 1 Round of ‘Macho Man” after each set of 10 Lateral Bar Burpees until 13:00 expires
1 Round of “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Push Jerks
[Barbell: 155/105]
Score = The number of rounds + reps completed in 13:00
Eg. An athlete completes the 3 rounds of “Macho Man” and 6 Lateral Barbell Burpees, the score would be 3 Rounds + 6 Reps.
[SWEAT]
AMRAP 13:
10 Lateral Barbell Burpees
1 Round of “Macho Man”
10 Lateral Barbell Burpees
2 Rounds of “Macho Man”
10 Lateral Barbell Burpees
3 Rounds of “Macho Man”
10 Lateral Barbell Burpees
4 Rounds of “Macho Man”
10 Lateral Barbell Burpees
5 Rounds of “Macho Man”
[Barbell: 105/75]
POST-WORKOUT
3:00 Recovery/Clean-Up/Scores
Stretch
1:00 Shoulder to Floor Stretch (each side)
1:00 Figure-4 (each side)
Tabata Midline – Not Mandatory
:20 work / :10 Rest for 8 intervals
Alternate between Hollow Holds and Plank Holds
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
For Time:
75 Toes to Bar
WORKOUT VARIATIONS
AT HOME
AMRAP 13:
10 Lateral Dumbbell Burpees, 1 Round of Double Dumbbell “Macho Man”
10 Lateral Dumbbell Burpees, 2 Rounds of Double Dumbbell “Macho Man”
10 Lateral Dumbbell Burpees, 3 Rounds of Double Dumbbell “Macho Man”
10 Lateral Dumbbell Burpees, 4 Rounds of Double Dumbbell “Macho Man”
10 Lateral Dumbbell Burpees, 5 Rounds of Double Dumbbell “Macho Man”
[Continue Adding 1 Round of Macho Man]
Dumbbells: (50’s/35’s)
EQUIPMENT-FREE
AMRAP 13:
10 Burpees, 1 Round of 5 Push-ups, 10 Sit-ups, 15 Air Squats
10 Burpees, 2 Rounds of 5 Push-ups, 10 Sit-ups, 15 Air Squats
10 Burpees, 3 Rounds of 5 Push-ups, 10 Sit-ups, 15 Air Squats
10 Burpees, 4 Rounds of 5 Push-ups, 10 Sit-ups, 15 Air Squats
10 Burpees, 5 Rounds of 5 Push-ups, 10 Sit-ups, 15 Air Squats
[Continue Adding 1 Round of 5 Push-ups, 10 Sit-ups, 15 Air Squats]
