Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Rounds:
10 SA Hang Power Clean each arm
8 SA Swing Snatch each arm
6 SA OH Lunge each arm (R/L)
...then...
20 Crossover V-Ups
15 Russian Twists
10 Skyscrapers
Up Next in Dumbbell or Torpedo Classes
-
60-Minute Circuit with Coach Christy ...
Equipment Needed: A Torpedo or Medium Weights
Circuit:
5 Rounds:
(1) 4 Jump Switches + 2 Hinge Jumps
(2) 2x 20 sec: Weighted Glute Bridges, 10 sec: Glute Bridge Hold
(3) Single Leg Deadlifts (30 sec R/L)
(4) Down + Up *Every third rep, complete Down + Up + Rocket Jump*
(5) Weighted Sit-Ups...
-
30-Minute Circuit with Coach Christy ...
Equipment Needed: A Torpedo or Medium Weights
Circuit:
3 Rounds:
(1) 4 Jump Switches + 2 Hinge Jumps
(2) 2x 20 sec: Weighted Glute Bridges, 10 sec: Glute Bridge Hold
(3) Single Leg Deadlifts (30 sec R/L)
(4) Down + Up *Every third rep, complete Down + Up + Rocket Jump
(5) Weighted Sit-Ups -
45-Minute Cardio with Coach Hali (021...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
21-15-9:
Thrusters
Snatches (alt.)
... then ...
21-15-9:
Push-Ups
Swings*After the Thruster/Snatch work is complete: 15 Half Burpees, and again after the push-up/swing up work is complete
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