GENERAL WARM-UP
Activate/Get Hot
AMRAP 4:00
:20 seconds of General Calisthenics (Jumping Jacks, Mountain Climbers, High Knees/Butt Kickers – Athletes Choice!)
15 Barbell Good Mornings
10 Single Arm Ring Rows (5 each side)
5 Hanging Knee Raises (From bar or rope)
WORKOUT OF THE DAY
“HANGING BY A MOMENT”
[COMPETE/TRAIN]
5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans (155/105)
1-2-3-4-5 Rope Climbs
[Rest 1 minute between each round]
Score: Total time to complete the workout, minus rest.
[SWEAT]
5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans (105/75)
1-2-3-4-5 Rope Climbs
Rest 1 Minute between each round
Score: Total time to complete the workout, minus rest.
POST-WORKOUT
3:00 Recovery / Clean-Up / Scores / High Fives
Stretch – 1:00 each
Couch Stretch
Child’s Pose
Calf Stretch on Post
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets, 8-12 Reps:
Tempo Pull Ups (2 sec down, 1 sec at bottom, explode up)
Tempo Push Ups (same tempo)
WORKOUT VARIATIONS
AT HOME
5 Rounds For Time:
60 Double Unders
9 Double Dumbbell Hang Power Cleans
3-6-9-12-15 Strict Pull Ups
EQUIPMENT-FREE
5 Rounds for Time:
30 Jumping Jacks
20 Tuck Jumps
5-10-15-20-25 Hand Release Push Ups
