A10
EMOM –
Minutes 1, 3, 5, 7, 9: 20 2xTorpedo Deadlifts
Minutes 2, 4, 6, 8, 10: 10 Burpees
A20
4 Rounds:
Minute 1 → 20 2xTorpedo Deadlifts
Minute 2 → 40 Seconds Bicycles
Minute 3 → 12 2xTorpedo Front Squats
Minute 4 → 30 Seconds: Right Arm Plank, 30 Seconds: Left Arm Plank
Minute 5 → 10 Burpees
*Rest the remainder of the minute after completion of the work
BUILT BODY
Strength
For ~20 Minutes:
15 2xTorpedo Bent Over Row
15 2xTorpedo Strict Press
Core
8 Sets:
Max Duration Hollow Hold
…Rest 30 seconds
Max Duration L-Sit Hold
…Rest 30 seconds
Conditioning
21-18-15-12-9-6-3 Reps:
Squat Jumps
Jumping Lunges
(6.5 Minute cap)
Mobility
Banded Shoulder Stretch: 90 Seconds 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
