A10
2 Cycles –
30-20-10 Seconds:
Air Squats
Lunges
30-20-10 Seconds:
Torpedo Crescent Lunge Hold (right)
Torpedo Crescent Lunge Hold (left)
1 Minute:
4 Ground to Jump and Touch
2 Burpees
A20
4 Cycles –
30-20-10 Seconds:
Air Squats
Lunges
[Cycles 1 + 3] 30-20-10 Seconds:
Torpedo Crescent Lunge Hold (right)
Torpedo Crescent Lunge Hold (left)
[Cycles 2 + 4] 30-20-10 Seconds:
Warrior 3 Hold (right)
Warrior 3 Hold (left)
1 Minute:
4 Ground to Jump and Touch
2 Burpees
BUILT BODY
Strength
Barbell Lateral Lunges: Sets of 10 (per leg)
~20 Minutes
Core
6 Rounds –
45 Seconds: Abmat Sit-ups
15 Seconds: Hollow Hold
Conditioning
16 Tabata Intervals (alternating):
Torpedo Front Squats
Torpedo Push Press
*During “rest” time, don’t put the Torpedo down – hold it any way you want between sets
Mobility
Hamstring flossing – 20 reps per leg
A30 – MEMBERS ONLY
By popular demand: A30 classes are staying on the weekly schedule at select studios!
Members, we love you. Just add it to the list of perks! Want in on this bad ass workout + these perks? Let’s make your Membership official! Check out all Membership options here.
EMOM – 5 Minutes:
11 2xTorpedo Thrusters
…then…
4 Minutes:
21 2xTorpedo Deadlifts
42 Jump and Touch
…then…
1 Minute:
Burpees
…then…
10 Minutes:
50-40-30-20-10 Reps:
Air Squats
Jumping Pull-ups
Swings
…then…
EMOM – 5 Minutes:
11 2xTorpedo Thrusters
…then…
4 Minutes:
21 2xTorpedo Deadlifts
42 Jump and Touch
…then…
1 Minute:
Burpees
