Monday – 090919

A10

20 2xTorpedo Deadlifts
15 2xTorpedo Hang to Shoulder + Front Squat
10 2xTorpedo Swing Snatch

EMOM:
20 High Knees
20 Jump and Touch

A20

20 2xTorpedo Deadlifts
15 2xTorpedo Hang to Shoulder + Front Squat
10 2xTorpedo Swing Snatch

EOtherMOM:
20 High Knees
20 Jump and Touch
20 Narrow Mountain Climbers
20 Shoulder Taps

BUILT BODY

Strength
In ~20 Minutes:
Back Squat: 1 x 7, 1 x 5, 1 x 3

Core
8 Intervals –
30 Seconds: V-Sit Leg Extensions
20 Seconds: Bicycles
10 Seconds: Rest

Conditioning
100 Swings
EMOM: 6 Box Jumps
(9 Minute cap)

Mobility
Lazy Squat Hold: 3 Minutes

A30 – MEMBERS ONLY

A30 classes are staying on the weekly schedule at select studios!
Members, we love you! Want in on this bad ass workout + these perks? Let’s make your Membership official. Check out all Membership options here.

This class is run with three distinct, 10-minute workouts!

Workout 1:
8 Burpees
16 2xTorpedo Deadlifts (heavy)
32 Push Press (1 Torpedo)

Workout 2:
2 Rounds –
1 Minute: Plank
3 minutes: 15 Abmat Sit-ups, 30 Bicycles
1 Minute: Reverse Plank
*On the second round, Plank 1 is Side Plank (right) and Plank 2 is Side Plank (left)

Workout 3:
11 Push-ups
22 Jumping Lunges
…then…
4x 1 Leg Mountain → Airplane transition (right)
4x 1 Leg Mountain → Airplane transition (left)

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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