Equipment Needed: A Torpedo or Medium Weights

Circuit:

4 Rounds:

30 Seconds: Single Leg Glute Bridge (R)
30 Seconds: Single Leg Glute Bridge (L)

30 Seconds: Sprinter Row (R)
30 Seconds: Sprinter Row (L)

1 Minute: Sit-ups

30 Seconds: Staggered Front Squat (R)
30 Seconds: Staggered Front Squa...

Equipment Needed: A Torpedo or Medium Weights

20 Snatches
20 OH Lunges
20 Swings
20 Push-Press
20 Leg Extensions

AFlow isn’t a traditional yoga class. This class combines strength, balance and isometric holds into a fast-flowing class. Movements change weekly, so you can get a stretch day in and recover your body and mind.

Equipment Needed: A Torpedo or Medium Weights

50 Snatches
* EMOM - 6 Jumping Lunges
... then ...
50 Sit-ups
*EMOM - 5 Push-ups
...then...
50 Narrow Mountain Climbers

Equipment Needed: A Torpedo or Medium Weights

2 Rounds:

EMOM - 5 Minutes: 7 Swings
*for the reminder of the minute:
Max Snatches (3R, 3L)

EMOM - 5 Minutes: 7 Push-ups
*for the remainder of the minute:
Max Push Press (3R, 3L)

Equipment Needed: A Torpedo or Medium Weights

5-4-3-2-1:
Half Kneeling Strict Press (R)
Half Kneeling Strict Press (L)

10-8-6-4-2:
Push-ups
Mountain Jumps

25-20-15-10-5:
High Knees
Jump and Touch

Equipment Needed: A Torpedo or Medium Weights

30 Seconds: Torp Russian Twists
30 Seconds: Torp Ground to Shoulder
30 Seconds: Narrow Mountain Climbers
30 Seconds: Torp Layback Presses
Then

1 Minute: Predator Jacks

Then

1 Minute: Torp Hollow Plank Hold (hands on outer handles of Torpedo)

AFlow

Equipment Needed: A Torpedo or Medium Weights

4 Rounds -
4 Minutes:
10 Push-Ups
20 Abmat Sit-ups
30 Swings
20 Snatches
10 Jumping Lunges

1 Minute:
Max Thrusters