GENERAL WARM-UP
Get Hot
200m Run
5 Burpees
10 Ring Rows
200m Run
WORKOUT OF THE DAY
“THE AMANDA SHOW”
[COMPETE]
For Time
1 mile Run
Directly Into…
”Amanda”
9-7-5
Squat Snatch (135/95)
Ring Muscle Up
Score = Time taken to complete the workout
[TRAIN]
For Time
1 mile Run
Directly Into…
”Amanda”
9-7-5
Power Snatch (135/95)
Strict Burpee Pull Up
[SWEAT]
For Time
1 mile Run
Directly Into…
5 Rounds:
7 Power Snatch (95/65)
9 Burpee Pull Up
POST-WORKOUT
3:00 Recovery/Clean-Up/Scores
Stretch – :30 each side
Banded Hip Flexor Stretch
Banded Lat Stretch
Banded Shoulder Distraction
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
7 Sets:
1 Power Snatches
1 Overhead Squat
1 Snatch Balance
1 Hang Squat Snatch
Rest as needed between sets.
All percentages are based on 1RM Snatch.
Set 1 – 40%
Set 2 – 45%
Set 3 – 50%
Set 4 – 55%
Sets 5+6+7 – 60%
WORKOUT VARIATIONS
AT HOME
For Time:
1 Mile Run
Directly Into…
5 Rounds:
7 Double Dumbbell Devils Presses (50/35)
9 Burpees
EQUIPMENT-FREE
For Time:
1 Mile Run
Directly Into…
5 Rounds:
7 V-Ups
9 Burpees
