Tuesday – 100119

A10

24 2xTorpedo Deadlift
16 2xTorpedo Bent Over Row
8 Toes to Bar

A20

30-20-10: 2xTorpedo Deadlift
20-15-10: 2xTorpedo Bent Over Row
9 Toes to Bar

BUILT BODY

Strength
Deadlift: Sets of 5
~20 Min.

Core
5 Rounds –
1 Minute: Plank
1 Minute: Slamball Russian Twist + Overhead Press

Conditioning
40 Squat Jumps
30 Swings
20 Burpee Box Jumps
30 Swings
40 Squat Jumps
(7 Minute cap)

Mobility
Pigeon Pose: 90 seconds per side

A30 – MEMBERS ONLY

Find an A30 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.

5 Cycles –
1 Minute: Banded Sprints
1 Minute: Low Box Runs
1 Minute: Ground to Jump and Touch
…then…
6 Tabata Intervals:
Top to Top Push Press (Cycle 1)
Bottom to Bottom Air Squats (Cycle 2)
Abmat Sit-ups, holding V during rest time (Cycle 3)
Burpees, holding plank during rest time (Cycle 4)
Jumping Lunges, holding a lunge with back knee just above ground during rest time (Cycle 5) 

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.

Stay in the Loop!

© 2020 Alchemy 365 Terms and Conditions
X