60-Minute Circuit with Coach Konnor (111020)
A20 • 50m
Equipment Needed: A Torpedo or Medium Weight
Circuit:
Circuit:
(1) 1 Swing Snatch (R), 1 OH Lunge (R hand, L leg), 1 Push Press
(2) 6 Leg Extensions + 12 Bicycles
(3) 1 Swing Snatch (L), 1 OH Lunge (L hand, R leg), 1 Push Press (L)
(4) 6 Predator Jacks + 12 High Knees
(5) 3 Push-ups + 3 Back Extensions
-- rest one minute
Up Next in A20
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45-Minute Cardio with Coach Konnor (1...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Cycles: For 5 Minutes: 3-6-9-12 ... and so on and so forth:
Max Height Hinge Jumps/Hang to OHThen
EMOM - 5 Minutes:
13 Thrusters, hold plank for remainder of each minute -
45-Minute Strength with Coach Sooz (1...
Equipment Needed: A Torpedo or Medium Weights
Strength:
2 Cycles:
4 Minutes:
7x 1 1/2 Tempo Straight Leg DL
7 Single Leg Glute Bridge (R/L)Then
1 Minute:
Max Box Step Ups (holding weight in farmer carry but switching hands as needed)Then
4 Minutes:
7 Single Arm Curl and Press (R/L)
14 Si... -
45-Minute Cardio with Coach Ben (102520)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
20 Burpees
30 Snatches (alternating)
40 Single Arm OH Lunges
50 Power Curls
60 Air Squats
... after completing each movement, before moving onto the next:
7 Ground to Jump and Touch
7 Predator Jacks
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