GENERAL WARM-UP
Get Hot/Activate
:30 Active Samson Stretch
:30 Squat Hold
:30 Inch Worms
Run 200m
:30 Leg Swings (forward and back)
:30 Leg Cradles
:30 Quad Stretch
Run 400m
WORKOUT OF THE DAY
“BUY & HOLD”
[COMPETE/TRAIN]
ON AN 8:00 CLOCK
Buy-In: 800 Meter Run
In Remaining Time AMRAP:
30 Double Unders
15 Thrusters (75/55)
[Rest 4 Minutes, Then…]
ON AN 8:00 CLOCK
Buy-In: 800 Meter Run
In Remaining Time AMRAP:
30 Double Unders
15 Overhead Squats (75/55)
Score = Log rounds + reps for both AMRAPS. Score is sum total.
[SWEAT]
ON AN 8:00 CLOCK
Buy-In: 800 Meter Run
In Remaining Time AMRAP:
30 Double Unders
15 Thrusters (55/35)
[Rest 4 Minutes, Then…]
ON AN 8:00 CLOCK
Buy-In: 800 Meter Run
In Remaining Time AMRAP:
30 Double Unders
15 Overhead Squats (55/35)
POST-WORKOUT
3:00 Recovery/Clean-Up/Scores
Stretch
1:00 Standing Calf Stretch (switch legs every :15)
1:00 Couch Stretch (each side)
1:00 Shoulder to Floor (each side) (https://youtu.be/X7niYF6vG7M)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
4 Sets:
9 Weighted AbMat Sit-Ups (Heavier Dumbbell)
15 Weighted AbMat Sit-Ups (Lighter Dumbbell)
21 AbMat Sit-Ups (Unweighted)
Rest As Needed Between Sets.
WORKOUT VARIATIONS
AT HOME
AMRAP 8:
Buy-In: 800 Meter Run
In Time Remaining Max Rounds of:
30 Double Unders
20 Single Dumbbell Thrusters, 10 each side (50/35)
[Rest 4 Minutes, Then…]
AMRAP 8:
Buy-In: 800 Meter Run
In Time Remaining Max Rounds of:
30 Double Unders
20 Single Dumbbell Overhead Squats, 10 each side (50/35)
EQUIPMENT-FREE
AMRAP 8:
Buy-In: 800 Meter Run
In Time Remaining Max Rounds of:
30 Line Hops
15 Squat Jumps
[Rest 4 Minutes, Then…]
AMRAP 8:
Buy-In: 800 Meter Run
In Time Remaining Max Rounds of:
30 Line Hops
20 Air Squats
