Tuesday – 090319

A10

20 2xTorpedo Straight Leg Deadlift
15 2xTorpedo Hang to Shoulder
20 2xTorpedo Swing Snatch
*On minutes 3, 6, 9:
20 Single Torpedo Strict Press before returning to work

A20

5-10-15-20 Reps:
2xTorpedo Straight Leg Deadlift
2xTorpedo Muscle Cleans
2xTorpedo Swing Snatch
Single Torpedo Strict Press

BUILT BODY

Strength
Superset for ~ 20 Minutes:
Bench Press: Sets of 5
Seated Torpedo Strict Press (legs out in front, seated on the ground): Sets of 20

Core
5 Rounds:
1 Minute: Hollow Plank
…immediately into: 20 Torpedo Super(wo)mans w/ 1 second hold at top

Conditioning
50 Burpee Box Jumps
(6.5 minute cap)

Mobility
Spinal decompression – hang from bar 2-3 sets of ~20 seconds

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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