Wednesday – 080719

A10

20 Slamball Russian Twists
20 Slamball Deadlift Jumps
12 Slamball Step-Ups
EMOM: 5 Squat Throws

A20

24 Slamball Toe Touches
20 Slamball Russian Twists
16 Slamball Deadlift Jumps
12 Slamball Step-Ups
EMOM: 5 Squat Throws

BUILT BODY

Strength
~20 Minutes:
Deadlifts – Sets of 5

Core
3 Cycles down the ladder –
30-20-10 Seconds:
Flutter Kicks
Unloaded Toe Touches
(rest 30 seconds between cycles)

Conditioning
50 2xTorpedo Deadlifts
25 2xTorpedo Push Press
30 2xTorpedo Deadlifts
15 2xTorpedo Push Press
(7 minute cap)

Mobility
Supine Twist (two rounds, ~30 seconds per side per round)

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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