A10
3 Rounds:
24 Jump and Touch
9 Thrusters
24 High Knees
9 Snatches (Right)
24 Low Box Runs
9 Snatches (Left)
…then…
50 Swings
A20
3 Rounds:
24 Jump and Touch
9 Thrusters
24 High Knees
9 Snatches (Right)
24 Low Box Runs
9 Snatches (Left)
…then…
50 Swings
50 Air Squats
BUILT BODY
Strength
Front Squats: Sets of 3
~20 Minutes
Core
15 Reverse Plank Straight Leg Raise (Right
20 Barbell Side Bends
15 Reverse Plank Straight Leg Raise (Left)
20 Glute Bridges
Conditioning
15-12-9-6-3 Reps:
2xTorpedo Swing Snatch
Squat Throws
(5 Minute Cap)
Mobility
Deep Ankle ➝ Half Splits Flossing: 90 Seconds per leg
A30 – MEMBERS ONLY
Find an A30 on the weekly schedule at select studios!
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5 Rounds –
1 Minutes: V-Sit Snatches (alternating arms)
1 Minute: Abmat Sit-ups
1 Minute: Single Arm Overhead Hold (alternate arms each round)
2 Minutes: 3 Burpees, 3 Box Jumps
1 Minute: Max Air Squats
