A10
2 Rounds
45 seconds: Snatches (R)
15 seconds: Jump and Touch
45 seconds: Hang Power Curls
15 seconds: Burpees
45 seconds: Snatches (L)
15 seconds: Jump and Touch
45 seconds: Bent Over Row
15 seconds: Burpees
45 seconds: Swings
15 seconds: Jump and Touch
A20
15 Snatches (R)
15 Hang Power Curls
15 Snatches (L)
20 Bent Over Rows
20 Swings
*After every movement, complete 20 Jump and Touch/10 Burpees (alteranate)*
A30
7 Rounds
10 Mountain Climbers
10 Narrow Mountain Climbers
2 Half Burpees
1 Tuck Jump
… then …
5 Rounds
5 Pull-ups
10 Push-ups
15 Air Squats
… then …
3 Rounds
21 SB Squat Cleans
21 Swings
… then …
1 Round
35 Box Jumps
BUILT BODY
Strength
Superset:
Ring Dips: 7-12 Reps
Seated 2xTorp Strict Press: 12 Reps
Core
10 intervals, each one starting on the minute: Hold L-Sit as long as possible.
(10 total minutes)
Conditioning
3 Rounds:
5 Thrusters
5 Push Press
5 Hang to OH
… then…
30 Jumping Lunges
50 Low Box Runs
… then…
3 Rounds:
5 Thrusters
5 Push Press
5 Hang to OH
(8 Min. Cap)
Mobility
Scorpion – back and forth
A30 – MEMBERS ONLY
Find an A30 on the weekly schedule at select studios!
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3 Rounds:
5 Minutes:
30 Air Squats
30 Lunges
30 Abmat Sit-Ups
*After every round, reduce the number of reps by 3
5 Minutes:
7 Burpees
7 Pull-ups
7 Squat Jumps
