Sunday – 101319

A10

1-2-3-4-5-6-7-8-9-10 Reps: Pull-Ups
*After every round, complete:
10 Swings
10 Abmat Sit-ups

A20

1-2-3-4-5-6-7-8-9-10 Reps: Pull-Ups
*After every round, complete:
15 Swings
20 Abmat Sit-ups
25 Air Squats

BUILT BODY

Strength
Front Squat: Sets of 3
~20 Minutes

Core
8 Minutes:
20 Straight Leg Lifts
10 Plate Slides (right)
20 Bridged Box Steps
10 Plate Slides (left)

Conditioning
8x Tabata 2xTorpedo Front Squats for maximum repetitions
…then, immediately after the final 10 second rest:
50 2xTorpedo Deadlifts as fast as possible

Mobility
Quad and IT smashing

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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