Wednesday – 091119

A10

12 Pull-Ups
8 Right Arm Snatches (heavy)
12 Toes to Bar
8 Left Arm Snatches (heavy)
20 Bent Over Row
20 Abmat Sit-ups

A20

15 Pull-Ups
9 Right Arm Snatches (heavy)
15 Toes to Bar
9 Left Arm Snatches (heavy)
25 Bent Over Row
25 Abmat Sit-ups

BUILT BODY

Strength
10 Minutes: Establish a heaviest set of 3 Strict Press
10 Minutes: Establish a heaviest set of 3 Push Press

Core
4 Rounds –
30 Seconds: Hanging L-Sit/Knee Tuck
30 Seconds: Slamball Partial Around the Worlds
30 Seconds: Bicycles

Conditioning
60 Low Box Runs
…then…
10-8-6-4-2-2-4-6-8-10 Reps:
2xTorpedo Swing Snatch
Push-ups
…then…
60 Low Box Runs
(13 Minute cap)

Mobility
Thread the needle with half wrap: 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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