Saturday – 090719

A10

10-9-8-7-6-5-4-3-2-1 Reps:
Push-Ups
Weightless Overhead Press from Knees
Alternating Forearm Plank Leg Lifts
Knee slides (right and left)

A20

4 Cycles:

2 Rounds –
45 Seconds: Push-ups
15 Seconds: Weightless Overhead Press from Knees

…then…

1 Minute: Alternating Forearm Plank Leg Lifts

…then…

30 Seconds: Knee Slides (right)
30 Seconds: Knee Slides (left)
30 Seconds: Single Leg Glute Bridge (right)
30 Seconds: Single Leg Glute Bridge (left)

BUILT BODY

Strength
Superset for ~20 Minutes:
Berbell Bent Over Row: sets of 7
Unloaded Bulgarian Split Squats: sets of 20 (per leg)

Core
3 Rounds –
20 Fallen Warrior Leg Raises (right)
20 Fallen Warrior Leg Raises (left)
12 Knee Slides (right)
12 Knee Slides (left)

Conditioning
25 2xTorpedo Push Press
25 2xTorpedo Front Squats
25 2xTorpedo Ground to Shoulder
25 2xTorpedo Deadlifts
(7 Minute cap)

Mobility
Sleeper Stretch – 90 seconds per arm

A30 – MEMBERS ONLY

By popular demand: 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.

EMOM – 5 Minutes:
11 2xTorpedo Thrusters

…then…

4 Minutes:
21 2xTorpedo Deadlifts
42 Jump and Touch

…then…

1 Minute:
Burpees

…then…

10 Minutes:
50-40-30-20-10 Reps:
Air Squats
Jumping Pull-ups
Swings

…then…

EMOM – 5 Minutes:
11 2xTorpedo Thrusters

…then…

4 Minutes:
21 2xTorpedo Deadlifts
42 Jump and Touch

…then…

1 Minute:
Burpees

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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