Thursday – 101019

A10

5 Rounds –
30 Seconds: Snatches (right)
30 Seconds: Burpees
30 Seconds: Snatches (left)
30 Seconds: Ground to Jump and Touch

A20

4 Rounds –
45 Seconds: Snatches (right)
30 Seconds: Burpees
45 Seconds: Snatches (left)
30 Seconds: Burpees
45 Seconds: Push-Ups
30 Seconds: Burpees
45 Seconds: Plank Hold
30 Seconds: Burpees

BUILT BODY

Strength
Push Press: Sets of 3
~20 Minutes

Core
4 Rounds –
30 Seconds: Max Time Machines
45 Seconds: Slamball Around the Worlds
45 Seconds: Slow Shoot Throughs
30 Seconds: High Knees
…R
est 30 Seconds between rounds

Conditioning
100 2xTorpedo Farmer Carry Box Step-ups
(8 Minute cap)

Mobility
Forearm Smashing: 2 Minutes per side

A30 – MEMBERS ONLY

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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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