Sunday – 042119

A10
100 Torpedo Front Rack Monster Steps
50 Squat Jumps
25 Burpees

Upon completion, for the remaining time:
20 Monster Steps
10 Squat Jumps
5 Burpees



A20
7 Minutes:
Every Minute on the Minute:
7 2x Torpedo Ground to Shoulder, Shoulder to Overhead

…then…

3 Minutes:
10 Hanging Knee Tucks
10 High Knees

… then …

100 Torpedo Front Rack Monster Steps
50 Squat Jumps
25 Burpees

Upon completion, for the remaining time:
20 Monster Steps
10 Squat Jumps
5 Burpees


Don’t fear high volume! With the right mindset and the right strategy, these workouts are considerably more manageable than you first think they will be. Come in with a plan, stick to it, and reap the rewards of your hard work.



Built Body
Strength:
Front Squat: Sets of 3 ~ 20 Minutes

Core:
8 Minutes:
20 Straight Leg Lifts
10 Torpedo Slides (R)
20 Bridged Box Steps
10 Torpedo Slides (L)

Conditioning:
8 Rounds: Tabata 2xTorp Front Squats

…then, immediately after the final 10 second rest:
As fast as possible:
50 2x Torpedo Deadlifts

Mobility:
Quad and IT Smashing

ALCHEMY 365 Alchemy combines yoga, strength, and intense conditioning to change the body and renew the mind. A variety of fun and challenging class formats can be mixed and matched to meet any fitness goal.

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