Thursday – 082219


8 2xTorpedo Deadlifts (heavy!)
4 2xTorpedo Hang Squat Cleans (heavy!)
4 2xTorpedo Push Press (heavy!)
8 2xTorpedo Front Rack Backwards Lunges (heavy!)
*Every time the torpedoes are set down, complete 8 Burpee Tuck Jumps


10 2xTorpedo Deadlifts (heavy!)
6 2xTorpedo Hang Squat Cleans (heavy!)
6 2xTorpedo Push Press (heavy!)
10 2x Torpedo Front Rack Backwards Lunges (heavy!)
*Complete 5 Burpee Tuck Jumps after every other completed set
At the 10:00 minute mark, stop and complete:
50 Bicycles
40 Flutter Kicks
30 Leg Extensions
then resume the workout


Deadlift: Sets of 5
~20 minutes

10 Tabata Intervals: Flutter Kicks – hold hollow rock during “rest” time
immediately into an AFAP buy-out of:
60 Slamball Toe Touches

8 Rounds –
30 Seconds: Burpees
30 Seconds: 2xTorpedo Thrusters
30 Seconds: Rest

Scapulae Push-ups: 3 sets of 10

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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