WORKOUT VARIATIONS
AT HOME
10:00 AMRAP:
100 ft Bear Crawl (30m)
100 ft Standing Broad Jump
Every 5 Broad Jumps do 3 Burpees
EQUIPMENT-FREE
10:00 AMRAP:
100 ft Bear Crawl (30m)
100 ft Standing Broad Jump
Every 5 Broad Jumps do 3 Burpees
WORKOUT OF THE DAY
“THINK TWICE”
[COMPETE]
AMRAP 10:
15/12 Calorie Row
9 Strict Handstand Push-ups
[Rest 5 Minutes]
AMRAP 10:
15/12 Calorie Row
9 Deadlifts (275/185)
Score = Sum total of rounds and reps accumulated for each AMRAP
[Kilos = 102/84]
[TRAIN]
AMRAP 10:
15/12 Calorie Row
9 DB Strict Press (50/35)
[Rest 5 Minutes]
AMRAP 10:
15/12 Calorie Row
9 Deadlifts (275/185 lbs)
[SWEAT]
AMRAP 10:
15/12 Calorie Row
9 DB Strict Press (35/25-lbs)
[Rest 5 Minutes]
AMRAP 10:
15/12 Calorie Row
9 Deadlifts (185/135 lbs)
COOL-DOWN
3:00 Recovery / Clean-Up / Log Scores
Stretch
1:00 Child’s Pose (on Box or Bench)
1:00 Shoulder to Floor Stretch (:30 each side)
1:00 Straddle Stretch
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
RING DIP:[BASED ON MAX UNBROKEN SET]
If you have …5 Unbroken: 4-3-3-2-1
10 Unbroken: 9-8-7-6-5
15 Unbroken: 12-10-8-6-4
20 Unbroken: 18-15-12-8-4
25 Unbroken: 20-16-12-8-4
WORKOUT VARIATIONS
AT HOME
AMRAP 10:
200m Run
9 Strict Handstand Push-ups
[Rest 5 Minutes]
AMRAP 10:
200m Run
9 Double Dumbbell Deadlifts (50/35)
EQUIPMENT-FREE
AMRAP 10:
200m Run
9 Strict Handstand Push-ups
[Rest 5 Minutes]
AMRAP 10:
200m Run
9 Glute Bridges
