GENERAL WARM-UP
Get Hot/Activate
:60 second Assault Bike (easy)
10 Plank Up Downs
15 Air Squats
:45 second Assault Bike (moderate)
10 Push Ups
8 Reverse Lunges
:30 second Assault Bike @ Target Pace (66/62 RPM)
WORKOUT OF THE DAY
“BANGERS AND MASH”
[COMPETE/TRAIN]
For Time
7 Rounds:
3 Push Press (115/85)
3 Front Squat (Same)
3 Box Jumps (30″/24″)
Then…
30/24 Cal Assault Bike
5 Rounds:
3 Push Press (115/85)
3 Front Squat (Same)
3 Box Jumps (30″/24″)
Then…
30/24 Cal Assault Bike
3 Rounds:
3 Push Press (115/85)
3 Front Squat (Same)
3 Box Jumps (30″/24″)
Score = Total time to complete the workout.
[SWEAT]
For Time
7 Rounds:
3 Push Press (85/55)
3 Front Squats (85/55)
3 Box Jumps (24″/20″)
Then…
30/21 Calorie Assault Bike
5 Rounds:
3 Push Press (85/55)
3 Front Squats (85/55)
3 Box Jumps (24″/20″)
Then…
30/21 Calorie Assault Bike
3 Rounds:
3 Push Press (85/55)
3 Front Squats (85/55)
3 Box Jumps (24″/20″)
POST-WORKOUT
3:00 Recovery/Clean-Up/Scores
Foam Roll
Quads (1:00 L and R)
Lumbar Spine (1:00 L and R)
Stretch
1:00 Couch Stretch ea. side
1:00 Childs Pose
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets:
Max Unbroken Strict Handstand Push-ups
Max Unbroken Ring Dips
Max Unbroken Push-Ups
Rest 1:00
WORKOUT VARIATIONS
AT HOME
7 Rounds:
3 Double Dumbbell Push Press (50/35)
3 Double Dumbbell Front Squats (50/35)
3 Broad Jumps
400m Run
5 Rounds:
3 Double Dumbbell Push Press
3 Double Dumbbell Front Squats
3 Broad Jumps
400m Run
3 Rounds:
3 Double Dumbbell Push Press
3 Double Dumbbell Front Squats
3 Broad Jumps
EQUIPMENT-FREE
7 Rounds:
9 Push-Ups
6 Air Squats
3 Broad Jumps
400m Run
5 Rounds:
9 Push-Ups
6 Air Squats
3 Broad Jumps
400m Run
3 Rounds:
9 Push-Ups
6 Air Squats
3 Broad Jumps
