09.01.2021 WORKOUT OF THE DAY

August 31, 2021

GENERAL WARM-UP

Activate/Get Hot
2 Rounds:
500m Bike Erg
10-8-6-4-2
Air Squat
5-4-3-2-1
Burpee

WORKOUT OF THE DAY

“GWEN & WHERE?”

[COMPETE/TRAIN]
For Time:
1,000 Meter Erg Bike
15 Unbroken Clean and Jerks (115/85)
1,000 Meter Erg Bike
12 Unbroken Clean and Jerks (115/85)
1,000 Meter Erg Bike
9 Unbroken Clean and Jerks (115/85)
1,000 Meter Erg Bike

Every Additional Break:
500/400 Meter Penalty Lap

[SWEAT]
For Time:
1,000 Meter Erg Bike
15 Unbroken Clean and Jerks (85/55)
1,000 Meter Erg Bike
12 Unbroken Clean and Jerks (85/55)
1,000 Meter Erg Bike
9 Unbroken Clean and Jerks (85/55)
1,000 Meter Erg Bike

Every Additional Break:
500 Meter Penalty Lap

POST-WORKOUT

3:00 Recovery/Clean-Up/Scores

Smash – 1:00 Each
Barbell Forearm Smash
Couch Stretch

BEYOND THE 60

[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets for Quality:
7 Supinated Grip Feet Elevated Ring Rows (:01 Pause at Top of Each Row)
7 Double Dumbbell Hammer Curls
7 Romanian Deadlifts
Rest as Needed