GENERAL WARM-UP
Get Hot/Activate
On a 5:00 Clock:
20 Jumping Jacks
15 Air Squats
10 Barbell Good Mornings
5 Boot Strappers (:03-:05 sec in bottom and top)
[PART 1]
Every 2:00 for 10:00:
Complete 2 Touch & Go Power Cleans
*Increase loads across each set*
[PART 2]
“POWER CORD”
[COMPETE/TRAIN]
AMRAP 10:
15/12 Calorie Row
3 Power Cleans (135/95)
15/12 Calorie Row
6 Power Cleans (135/95)
15/12 Calorie Row
9 Power Cleans (135/95)
15/12 Calorie Row
12 Power Cleans (135/95)
Add 3 Power Cleans per round for 10:00
Score = The number of rounds + reps/cals in 10:00
[SWEAT]
AMRAP 10:
15/12 Calorie Row
3 Power Cleans (95/65)
15/12 Calorie Row
6 Power Cleans (95/65)
15/12 Calorie Row
9 Power Cleans (95/65)
15/12 Calorie Row
12 Power Cleans (95/65)
- Add 3 Power Cleans per round for 10:00
POST-WORKOUT
3:00 Recovery/Clean-Up/Scores
Foam Roll
:45 sec each:
Lumbar Spine (left side)
Lumbar Spine (right side)
Quads (left side)
Quads (right side)
Lax Ball Smash
:30 sec Each:
Traps (left side)
Traps (right side)
Forearms (left side)
Forearms (right side)
Bottom of Foot (left side)
Bottom of Foot (right side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets of 6-8 Reps:
Deficit Strict HSPU
3 Sets of 6-10 Reps:
Pausing Strict HSPU (dead stop on floor)
3 Sets of 6-12 Reps:
Deficit Kipping HSPU
Athlete chooses difficulty of each station, with the intention being to find ourselves in that repetition range
WORKOUT VARIATIONS
AT HOME
AMRAP 10:
200m Run
3 Double Dumbbell Power Cleans (50/35)
200m Run
6 Double Dumbbell Power Cleans (50/35)
200m Run
9 Double Dumbbell Power Cleans (50/35)
200m Run
12 Double Dumbbell Power Cleans (50/35)
- Add 3 Power Cleans per round for 10:00
EQUIPMENT-FREE
**AMRAP 10:
200m Run
6 Broad Jumps
200m Run
9 Broad Jumps
200m Run
12 Broad Jumps
200m Run
15 Broad Jumps
- Add 3 Broad Jumps per round for 10:00
