09.17.2021 WORKOUT OF THE DAY

September 16, 2021

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