Thursday – 090519

A10

2 Rounds –
5 Right Arm Snatches
5 Right Arm Arm Overhead Squat
8 Right Arm Rack Position Lunges
5 Left Arm Snatches
5 Left Arm Overhead Squat
8 Left Arm Front Rack Lunges

…then…

25 Abmat Sit-ups

A20

3 Rounds –
5 Right Arm Snatches
5 Right Arm Arm Overhead Squat
8 Right Arm Rack Position Lunges
5 Left Arm Snatches
5 Left Arm Overhead Squat
8 Left Arm Front Rack Lunges

…then…

25 Abmat Sit-ups
20 Torpedo Toe Touches
15 Torpedo Russian Twists
10 Leg Extensions

BUILT BODY

Strength
Superset for ~20 Minutes:
Single Arm Ring Row: Sets of 12 (per arm)
Lunging Strict Press: Sets of 12 (per arm)

Core
100 Plate Figure 8’s (alternate direction the leg rotates at 50)
…immediately into 30 Strict Knee Tucks in as few sets as possible

Conditioning
100 Clusters
(9 Mininute cap)

Mobility
Seated Spinal Twist – 2 or 3 sets of 20 seconds per side

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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