A10
14 Hang to Shoulder
12 Push Press
10 Overhead Lunges
A20
3 Rounds:
14 Hang to Shoulder
12 Push Press
10 Overhead Lunges
…then…
20 Snatches (10 on Right, 10 on Left)
BUILT BODY
Strength
Superset ~20 Minutes:
Hang Power Cleans – Sets of 5
Push-ups: Sets of 10-20
Core
10 Rounds –
20 Seconds: Abmat Sit-ups
10 Seconds: Rest
20 Seconds: 2xTorpedo Overhead Hold (from seated position with legs out in front)
10 Seconds: Rest
Conditioning
3 Rounds:
12 Burpees
12 Box Jumps
12 Thrusters
(6 Minute Cap)
Mobility
Samson Stretch: 90 Seconds per leg
A30 – MEMBERS ONLY
Find an A30 on the weekly schedule at select studios!
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5 Rounds –
1 Minutes: V-Sit Snatches (alternating arms)
1 Minute: Abmat Sit-ups
1 Minute: Single Arm Overhead Hold (alternate arms each round)
2 Minutes: 3 Burpees, 3 Box Jumps
1 Minute: Max Air Squats
