GENERAL WARM-UP
Get Hot/Activate
:60 Bike (easy)
10 Plank Up Downs (Plank on elbows, up to hands and back down)
10 Long Legged Sit Ups (Attempt to reach toes each rep)
:45 Bike (moderate – this can be a test for the workout)
5 Push-Ups to Down Dog
5 V-Ups or Tuck Ups
:30 Bike (hard)
WORKOUT OF THE DAY
“HANGRY”
[COMPETE]
AMRAP 20:
15 Toes to Bar
12/9 Calorie Assault Bike
9 Hang Power Snatches (95/65)
6 Strict Handstand Push-Ups
- Score = The number of rounds + reps in 20:00
[TRAIN]
AMRAP 20:
15 Toes to Bar
12/9 Calorie Assault Bike
9 Hang Power Snatches (95/65)
6 Dumbbell Strict Presses (50/35)
[SWEAT]
AMRAP 20:
15 Toes to Bar
12/9 Calorie Assault Bike
9 Hang Power Snatches (65/45)
6 Dumbbell Strict Presses (35/25)
POST-WORKOUT
3:00 Recovery/Clean-Up/Scores
Stretch
:30 Cobra Stretch
:30 Banded Lat Stretch (each side)
*Foam Roll
1:00 Lumbar Spine (Left)
1:00 Lumbar Spine (Right)
1:00 Quad (Left)
1:00 Quad (Right)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets For Quality:
:20 Seconds L-Sit
:30 Seconds Hip Extension Hold
:40 Seconds Tempo Back Squat
[Rest 2 Minutes Between Sets]
Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up
WORKOUT VARIATIONS
AT HOME
AMRAP 20:
15 Toe Raises
200m Run
9 Double Dumbbell Hang Power Snatches (50/35)
6 Strict Handstand Push-Ups
EQUIPMENT-FREE
AMRAP 20:
15 Toe Raises
200m Run
9 V-Ups
6 Strict Handstand Push-Ups
