Wednesday – 021319

A10
3 Rounds:
8 Toes to Bar
16 Push Press
24 Shoulder Taps

…then…

32 Narrow Mountain Climbers



A20
3 Rounds:
8 Toes to Bar
16 Push Press
24 Shoulder Taps

…then…

24 Narrow Mountain Climbers
16 Reach Backs
8 Half Burpees


This workout has got shoulder-burner written all over it, musculature that fatigues more quickly than, say, the hamstrings. Anticipating this, ‘one round at a time’ is the mantra of the day.



AStrong

Barbell Lateral Lunges 5 x 12 (each leg)
2x Torpedo Single Leg Deadlift 5 x 8 (each leg)



AHIIT

Top to Top Tabata Push Press



Buddy Workout A20

10 Hang-In-There Toes to Bar
(Partner 1 completes 10 reps of TTB while Partner 2 hangs from the bar. Upon completion, switch roles and repeat.)

15 Top-to-Top Partner Push Press
(Partner 1 completes 15 reps of Push Press while Partner 2 holds their torpedo overhead. Upon completion, switch roles and repeat.)

15 Bottom-to-Bottom Half Burpees
(Partner 1 holds the bottom of a squat while Partner 2 completes 10 Half Burpees. Upon completion, switch roles and repeat.)

20 Around-The-World Russian Twists (10 reps each direction)
(Sitting back to back, move the slamball in a circle around both partners using Russian Twists. Complete 10 reps clockwise, 10 reps counterclockwise)

*Taking over select A20’s at each Alchemy 365 location. Check out the Buddy Workout class times here!

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