Wednesday – 090419

A10

15-10-5 Reps:
Single Ring Ring Rows
Push-ups
Box Jumps
Ground to Jump and Touch

A20

15 Right Arm Ring Rows
15 Left Arm Ring Rows

…then…

3 Rounds:
5 Burpees
5 Box Jumps

…then…

21 Ground to Jump and Touch

BUILT BODY

Strength
Ring Dips: Sets of 10-15
~20 Minutes

Core
8 Intervals: Tabata Lizard Twists
8 Intervals: Tabata Slamball Toe Touches

Conditioning
20-15-10-5 Reps:
Right Arm Snatches
Left Arm Snatches
Right Arm Push Press
Left Arm Push Press
Double Butt Kicks
(8:30 Minute cap)

Mobility
Shins down hip raises: 20 Reps

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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