GENERAL WARM-UP
Activate/Get Hot
Get as far as you can in 4:00 of:
“Mini Flight Simulator”
Double-Under (Single-Under x 2)
5-10-15-20-25-30-25-20-15-10-5
if you break a set, start back at the beginning of that set
5 Reps of Squat Therapy – :5 descent w/ :3 pause at the bottom
WORKOUT OF THE DAY
“HELEN”
[COMPETE]
3 Rounds For Time:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-Ups
Score = The time it takes to complete the workout
[TRAIN]
3 Rounds For Time:
400m Run
21 Kettlebell Swings (53/35)
8 Strict Pull-Ups
[SWEAT]
3 Rounds For Time:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-Ups
POST-WORKOUT
3:00 Recovery/Clean-Up/Scores
1:00 Wrist Stretch (same time)
1:00 Pigeon (each side)
1:00 Banded Lat Stretch (each side)
After Bash – not mandatory
Accumulate 2:00 of an L-Sit
This can be from a seated position, on parallettes or rings.
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
For Time:
30 Power Snatches
Athlete’s weight is a percentage of their 1RM Snatch:
Today’s weight – 70%
WORKOUT VARIATIONS
AT HOME
3 Rounds For Time:
400 Meter Run
30 Single Arm Russian Dumbbell Swings (50/35)
12 Double Dumbbell Bent Over Rows
EQUIPMENT-FREE
3 Rounds For Time:
400 Meter Run
21 Candlesticks
12 Strict Handstand Push-ups
