Tuesday – 100819

A10

EMOM –
Minutes 1, 3, 5, 7, 9: 20 2xTorpedo Deadlifts
Minutes 2, 4, 6, 8, 10: 10 Burpees

A20

4 Rounds:
Minute 1 → 20 2xTorpedo Deadlifts
Minute 2 → 40 Seconds Bicycles
Minute 3 → 12 2xTorpedo Front Squats
Minute 4 → 30 Seconds: Right Arm Plank, 30 Seconds: Left Arm Plank
Minute 5 → 10 Burpees
*Rest the remainder of the minute after completion of the work

BUILT BODY

Strength
For ~20 Minutes:
15 2xTorpedo Bent Over Row
15 2xTorpedo Strict Press

Core
8 Sets:
Max Duration Hollow Hold
…Rest 30 seconds
Max Duration L-Sit Hold
…Rest 30 seconds

Conditioning
21-18-15-12-9-6-3 Reps:
Squat Jumps
Jumping Lunges
(6.5 Minute cap)

Mobility
Banded Shoulder Stretch: 90 Seconds 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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