Saturday – 101219

A10

60 Lunges
40 Air Squats
20 Burpees

A20

30 Lunges
20 Air Squats
10 Burpees
…then…
20 Lunges
10 Air Squats
30 Burpees
…then…
10 Lunges
30 Air Squats
20 Burpees

BUILT BODY

Strength
Bench Press: Sets of 6
~20 Minutes

Core
3 Rounds –
1 Minute: Abmat Sit-ups
30 Seconds: Torpedo Toe Touches
30 Seconds: High Knees

Conditioning
20-15-10 Reps:
2xTorpedo Bent Over Row
Single Torpedo Curls
Single Torpedo Thrusters
(8 Minute cap)

Mobility
Scorpion Stretch: 30 Reps back and forth

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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