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
