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45-Minute Circuit with Coach Konnor (111020)

A20 • 50m

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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 OH

    Then

    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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