A10
18 Swings
14 Snatches
10 Push-Ups
6 Toes to Bar
A20
18 Swings
3 tuck jumps
14 Snatches
3 tuck jumps
10 Push-Ups
3 tuck jumps
6 Toes to Bar
3 tuck jumps
40 High Knees
BUILT BODY
Strength
Superset
Front Loaded, 2xTorp, Farmer Carry Split Lunges: sets of 12 (each leg)
Torpedo Hip Bridges: sets of 12
Core
For 12 Minutes:
16 Hip Raises (R)
16 Hip Raises (L)
20 SB Russian Twists
20 Lay Back Presses
Conditioning
12 Intervals:
Tabata 2xTorp Thrusters
… immediately into: 50 swings
(8.5 Min. Cap – including the 6 min. of Thrusters)
Mobility
Deep Ankle > Half Splits Flossing – 90 seconds per leg
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
