Monday – 100719

A10

21-15-9 Reps:
Swings
Pull-Ups
Abmat Sit-ups

A20

30-20-10 Reps:
Swings
Pull-Ups
Abmat Sit-ups
…then…
10-20-30 Reps:
Push Press
Push-Ups

BUILT BODY

Strength
Deadlift: Sets of 3
~20 Minutes

Core
5 Rounds:
8 Barbell Roll-Outs
16 Slow Crossover Narrow Mountain Climbers
21 Hip Raises (left, from forearm side plank)
21 Hip Raises (right, from forearm side plank)

Conditioning
7 Rounds, as fast as possible
10 2xTorpedo Deadlift
10 Heavy Squat Throws
(8 Minute cap)

Mobility
Banded Hip Flossing: 25 Reps per leg

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.

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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