Tuesday – 091019

A10

1-2-3-4-5 Reps…and so forth:
Burpee Box Jumps
*After every set, complete 8 Squat Throws

A20

15 Squat Throws
10 Burpees
5 Box Jumps
…then…
10 Squat Throws
5 Burpees, 15 Box Jumps
…then…
5 Squat Throws
15 Burpees
10 Box Jumps
…when this is complete:
35 Swings before starting over

BUILT BODY

Strength
Superset ~20 Minutes:
21 Barbell Curls
21 Lateral Raises

Core
10-9-8-7-6-5-4-3-2-1 Reps:
Heavy Torpedo Russian Twists
Heavy Torpedo Crunches

Conditioning
3 Rounds –
20 Thrusters
15 Burpees
(6 Minute cap)

Mobility
Samson Stretch: 90 seconds per side

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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