A10
12 Pull-Ups
8 Right Arm Snatches (heavy)
12 Toes to Bar
8 Left Arm Snatches (heavy)
20 Bent Over Row
20 Abmat Sit-ups
A20
15 Pull-Ups
9 Right Arm Snatches (heavy)
15 Toes to Bar
9 Left Arm Snatches (heavy)
25 Bent Over Row
25 Abmat Sit-ups
BUILT BODY
Strength
10 Minutes: Establish a heaviest set of 3 Strict Press
10 Minutes: Establish a heaviest set of 3 Push Press
Core
4 Rounds –
30 Seconds: Hanging L-Sit/Knee Tuck
30 Seconds: Slamball Partial Around the Worlds
30 Seconds: Bicycles
Conditioning
60 Low Box Runs
…then…
10-8-6-4-2-2-4-6-8-10 Reps:
2xTorpedo Swing Snatch
Push-ups
…then…
60 Low Box Runs
(13 Minute cap)
Mobility
Thread the needle with half wrap: 90 seconds per side
A30 – MEMBERS ONLY
A30 classes are staying on the weekly schedule at select studios!
Members, we love you! Want in on this bad ass workout + these perks? Let’s make your Membership official. Check out all Membership options here.
This class is run with three distinct, 10-minute workouts!
Workout 1:
8 Burpees
16 2xTorpedo Deadlifts (heavy)
32 Push Press (1 Torpedo)
Workout 2:
2 Rounds –
1 Minute: Plank
3 minutes: 15 Abmat Sit-ups, 30 Bicycles
1 Minute: Reverse Plank
*On the second round, Plank 1 is Side Plank (right) and Plank 2 is Side Plank (left)
Workout 3:
11 Push-ups
22 Jumping Lunges
…then…
4x 1 Leg Mountain → Airplane transition (right)
4x 1 Leg Mountain → Airplane transition (left)
