GENERAL WARM-UP
Get Hot/Activate
400m Run
(Coach can add in any dynamics during the run i.e., high knees, quad stretch, etc)
WORKOUT OF THE DAY
“CHIPS & DIP”
[COMPETE]
For Time:
1 Mile Run
60 Alternating Pistols
50 Chest to Bar Pull-ups
40 Bar-Facing Burpees
30 Power Snatches (135/95)
Score = Time it takes to complete the workout
[TRAIN]
For Time:
1 Mile Run
60 Reverse Deficit Lunges (front foot on a 45# plate, lunge backwards)
35 Strict Pull-Ups
40 Bar-Facing Burpees
30 Power Snatches (135/95)
[SWEAT]
For Time:
1 Mile Run
60 Reverse Deficit Lunges (front foot on a 45# plate, lunge backwards)
50 Kipping Pull-ups
40 Bar-Facing Burpees
30 Power Snatches (95/65)
POST-WORKOUT
3:00 Recovery/Clean-Up/Scores
Stretch – share a Foam Roller
P1. 1:00 Foam Roll (:30 Lats & :30 Lower Back)
P2. 1:00 Pigeon Stretch (:30 each leg)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Giant Sets:
20 V-Ups
100′ Single KB Front Rack Carry (left)
8 Pausing Single KB Waiter Squats (4/side)
100′ Single KB Front Rack Carry (right)
Rest as needed between sets
Pause is one full second in the bottom of the squat.
WORKOUT VARIATIONS
AT HOME
For Time:
1 Mile Run
60 Alternating Pistols
50 Double Dumbbell Bent Over Rows
40 Dumbbell-Facing Burpees
30 Alternating Double Dumbbell Snatches
EQUIPMENT-FREE
For Time:
1 Mile Run
60 Alternating Pistols
50 Push-ups
40 Burpees
30 V-Ups
