Monday – 051319

A10
15 2x Torpedo Deadlifts
15 Ground to Jump and Touch
12 2x Torpedo Front Squats
15 Ground to Jump and Touch
9 2x Torpedo Push Press (HEAVY)
15 Ground to Jump and Touch



A20

20 2x Torpedo Deadlifts
15 2x Torpedo Front Squats
10 2x Torpedo Push Press (HEAVY)

After each set, complete four rounds of:
1 Burpee
4 Ground to Jump and Touch


The contrast between the double torpedo movements and the bodyweight movements is going to be very apparent – a more rhythmic approach to the heavier lifts and a faster attack of the bodyweight work will make this workout both challenging and sustainable.



Built Body
Strength:
5 Rounds:
12 3-Point Bent Over Row (R)
12 3-Point Bent Over Row (L)
20 Unloaded Barbell Strict Press

Core:
5 Rounds:
1 Minute Plank
1 Minute: Slamball Russian Twist + Press

Conditioning:
7 Rounds:
10 2x Torpedo Deadlift
10 Squat Throws (HEAVY)

Mobility:
Pigeon Pose – 90 seconds per side

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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