Monday – 080519

A10

5 Rounds –
30 Seconds: 2x Torpedo Thrusters
30 Seconds: 2x Torpedo Swing Snatch
45 seconds: Low Box Runs
15 Seconds: Rest

A20

5 Rounds –
30 Seconds: 2x Torpedo Thrusters
30 Seconds: 2x Torpedo Swing Snatch
45 Seconds: Low Box Runs
15 Seconds: Rest
30 Seconds: 2x Torpedo Farmer’s Carry Lunges
30 seconds: 2xTorpedo Deadlifts
45 Seconds: Ground to Jump and Touch
15 Seconds: Rest

BUILT BODY

Strength
Back Rack Lunges: Sets of 12 (6 per leg)
~20 minutes

Core
8 minutes:
10 Overhead Sit-ups
10 Torpedo Layback Presses
10 Torpedo Russian Twists

Conditioning
3 Rounds:
10 2xTorpedo Swing Snatch
10 2xTorpedo Push Press
15 Tall Box Jumps
(9 minute cap)

Mobility
Hip grind → Hip grind w/ easy twist → Hip grind w/ quad stretch
~90 seconds – 2 minutes per side

ARUN + A30

Members, we’ve added ARun + A30 classes to the schedule this summer just for you! Check out the schedule + this week’s programming here.

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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