A10
5 Rounds –
30 Seconds: Snatches (right)
30 Seconds: Burpees
30 Seconds: Snatches (left)
30 Seconds: Ground to Jump and Touch
A20
4 Rounds –
45 Seconds: Snatches (right)
30 Seconds: Burpees
45 Seconds: Snatches (left)
30 Seconds: Burpees
45 Seconds: Push-Ups
30 Seconds: Burpees
45 Seconds: Plank Hold
30 Seconds: Burpees
BUILT BODY
Strength
Push Press: Sets of 3
~20 Minutes
Core
4 Rounds –
30 Seconds: Max Time Machines
45 Seconds: Slamball Around the Worlds
45 Seconds: Slow Shoot Throughs
30 Seconds: High Knees
…Rest 30 Seconds between rounds
Conditioning
100 2xTorpedo Farmer Carry Box Step-ups
(8 Minute cap)
Mobility
Forearm Smashing: 2 Minutes per side
A30 – MEMBERS ONLY
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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
