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