GENERAL WARM-UP
Get Hot
30 Jumping Jacks
20 Lunge Steps In-Place
10 Squats
5 Burpees
Mobilize
1:00 Shoulder to Floor Stretch (:30 each side
WORKOUT OF THE DAY
“THE FLIP SIDE”
[COMPETE]
For Time
3 Rounds:
21 Kipping Handstand Push-ups
12 Power Snatches (95/65)
Directly Into…
3 Rounds:
21 Bar-Facing Burpees
12 Power Snatches (95/65)
Score = Time it takes to complete the workout
[TRAIN]
For Time
3 Rounds:
21 Double Dumbbell Push Press (50/35)
12 Power Snatches (95/65)
Directly Into…
3 Rounds:
21 Bar-Facing Burpees
12 Power Snatches (95/65)
Score = Time it takes to complete the workout
[SWEAT]
For Time
3 Rounds:
21 Double Dumbbell Push Press (35/25)
12 Power Snatches (75/55)
Directly Into…
3 Rounds:
21 Bar-Facing Burpees
12 Power Snatches (75/55)
Score = Time it takes to complete the workout
COOL-DOWN
3:00 Recovery / Clean-Up / Log Scores / High Fives
Stretch
Banded Laying Hamstring Stretch (30 seconds each side)
Banded Lat Stretch (30 seconds each side)
Banded Cross Body Stretch (30 seconds each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
Bike – 16 Sets:
90-seconds @ moderate pace
[30-seconds rest]
- Record total calories during 1st interval
- Focus on matching same calories in remaining intervals
- Do not look at monitor until completing each interval
- Focus on maintaining same pace for all intervals
[Time: 32 minutes]
MOVEMENT VARIATIONS
AT HOME
3 Rounds:
21 Kipping Handstand Push-Ups
16 Alternating DB Power Snatches
Directly Into…
3 Rounds:
21 DB-Facing Burpees
16 Alternating DB Power Snatches
Score = Time it takes to complete the workout
EQUIPMENT FREE
3 Rounds:
21 Kipping Handstand Push-Ups
42 Mountain Climbers
21 Squat Jumps
Directly Into…
3 Rounds:
21 Burpees to Target
21 Squat Jumps
Score = Time it takes to complete the workout
