A10
2 Cycles →
EMOM –
Minute 1: 5 Burpees
Minute 2: 5 Burpees, 5 Toes to Bar
Minute 3: 5 Burpees, 5 Toes to Bar, 5 Swing Snatches
Minute 4: 5 Burpees, 5 Toes to Bar, 5 Swing Snatches, 5 Toes to Bar
Minute 5: 5 Burpees, 5 Toes to Bar, 5 Swing Snatches, 5 Toes to Bar, 5 Burpees
A20
4 Cycles →
EMOM –
Minute 1: 5 Burpees
Minute 2: 5 Burpees, 5 Toes to Bar
Minute 3: 5 Burpees, 5 Toes to Bar, 5 Swing Snatches
Minute 4: 5 Burpees, 5 Toes to Bar, 5 Swing Snatches, 5 Toes to Bar
Minute 5: 5 Burpees, 5 Toes to Bar, 5 Swing Snatches, 5 Toes to Bar, 5 Burpees
BUILT BODY
Strength
For ~20 Minutes: 10 Front Squats + 10 Front Rack Step-ups (Complex style)
Core
1 Minute on, 30 Seconds off for 8 Rounds:
20 Sitting Leg Extensions
20 Cocoon Leg Extensions
20 Broken Hollow Rocks
Conditioning
5 Minutes, as many rounds as possible:
3 Burpees
6 Push Press
9 Air Squats
Mobility
Crescent moon: 90 Seconds per side
A30 – MEMBERS ONLY
Find an A30 on the weekly schedule at select studios!
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2 Cycles –
1 Minute:
5 Pull-ups
10 Burpees
15 Box Jumps
20 Push Press
30 Ground to Jump and Touch
…then, 2 Minutes of the same sequence
…then, 3 Minutes
…then, 4 Minutes
…then, 5 minutes
*Start each sequence over at 5 Pull-Ups
