A10
EMOM
Minutes 1, 3, 5, 7, 9:
4 Burpees, Thrusters for remainder of minute
Minutes 2, 4, 6, 8, 10:
4 Pull-Ups, Snatches for remainder of minute
A20
5 Rounds:
EMOM:
Minutes 1, 5, 9, 13, 17:
40 seconds: 4 Burpees, Thrusters for remainder of 40 seconds
Minutes 2, 6, 10, 14, 18:
40 seconds: Flutter Kicks
Minutes 3, 7, 11, 15, 19:
40 seconds: 4 Pull-Ups, Snatches for remainder of 40 seconds
Minutes 4, 8, 12, 16, 20:
40 seconds: Bicycles
Athletes should rest for 20 seconds of each minute
BUILT BODY
Strength
Circuit style:
2xTorp Staggered Deadlifts: sets of 8 (per leg)
BB Good Mornings: sets of 8
Tall Box Jumps: sets of 5
Core
10-9-8 down to 1:
Skycrapers
Leg Extensions
Abmat Sit-ups
SB Toe Touches
(9 minute cap)
Conditioning
5 Rounds:
12 Snatches
25 Air Squats
(6.5 Min. Cap)
Mobility
Cat & Cow: 15-20 Reps
A30 – MEMBERS ONLY
Find an A30 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. MN Membership options here and CO Membership options here!
EMOM
10 Minutes:
3 2xTorp Ground to SHoulder
3 2xTorp Swing Snatch
3 2x Torp Thrusters
… then …
10 Minutes:
40 Low Box Runs
30 Swings
20 Push Press
10 Push-ups
… then …
10 Minutes:
9 Burpees
15 Box Jumps
21 Jumping Pull-ups
27 High Knees
