WARM-UP
30 Seconds of Inchworm to Push up
30 Seconds of PVC Pass Throughs
30 Seconds of Jumps for Height
30 Seconds of Frog Hops
15 Seconds of PVC Around the Worlds (One Direction)
15 Seconds of PVC Around the Worlds (Other Direction)
30 Seconds of Super Slow Burpees
BURPEE
Focus: Two-Feet Take-Off
ASSAULT BIKE
Focus: Can we say “survival” is the focus point
POWER SNATCH
Focus: Keep the bar close on the way down! “The bar is a magnet to the body”
WORKOUT OF THE DAY
“FIVE O’CLOCK SOMEWHERE”
AMRAP 5:00
27 Power Snatches (95/65)
27 Burpees
27/21 Calorie Assault Bike
(Rest 5:00)
AMRAP 5:00
21 Power Snatches (115/85)
21 Lateral Barbell Burpees
21/15 Calorie Assault Bike
(Rest 5:00)
AMRAP 5:00
15 Power Snatches (135/95)
15 Barbell Facing Burpees
15/12 Calorie Assault Bike
[MOD 1]
AMRAP 5:
27 Power Snatches (75/55)
27 Burpees
27/21 Calorie Assault Bike
Rest 5 Minutes
AMRAP 5:
21 Power Snatches (95/65)
21 Lateral Barbell Burpees
21/15 Calorie Assault BIke
[KILOS= 43/29]
Rest 5 Minutes
AMRAP 5:
15 Power Snatches (115/85)
15 Barbell Facing Burpees
15/12 Calorie Assault Bike
[MOD 2]
AMRAP 5:
27 Power Snatches (65/45)
27 Burpees
21/15 Calorie Assault Bike
Rest 5 Minutes
AMRAP 5:
21 Power Snatches (75/55)
21 Lateral Barbell Burpees (Step Over)
15/12 Calorie Assault Bike
Rest 5 Minutes
AMRAP 5:
15 Power Snatches (95/65)
15 Barbell Facing Burpees (Step Over)
12/9 Calorie Assault Bike
COOL-DOWN
Couch Stretch: 1 Minute Each Side
Kneeling Hamstring Stretch: 45 Seconds Each Side
Up Dog: 1 Minute
ACCESSORY (BEYOND THE 60)
Part A
3 Sets, for Quality:
6 Tempo Ring Rows
10 KB Suitcase Deadlifts (5 Each Side)
12 Waiter Squats (6 Each Side)
Part B
Build to a moderate:
Turkish Get-Up
EQUIPMENT FREE
AMRAP 20
20 Jumping Lunges
40 Air Squats
600m Run
Home Gym
AMRAP 5:
27 Dumbbell Power Snatches (50/35)
27 Burpees
27 Jumping Lunges
Rest 5 Minutes
AMRAP 5:
21 Dumbbell Power Snatches (50/35)
21 Lateral Burpees Over the Dumbbell
21 Jumping Lunges
Rest 5 Minutes
AMRAP 5:
15 Dumbbell Power Snatches (50/35)
15 Dumbbell Facing Burpees
15 Jumping Lunges
