Wednesday – 100919

A10

15 Slamball Squat Cleans
10 Pull-ups
10 Slamball Hang to Overhead
15 2xTorpedo Deadlifts

A20

5-4-3-2-1 Reps:
Slamball Squat Cleans
Slamball High Knees (double reps)
Slamball Hang to Overhead
Slamball High Knees (double reps)
Slamball Squat Throws
Slamball High Knees (double reps)
…then…
21 2xTorpedo Deadlifts

BUILT BODY

Strength
20 Minutes:
10 Barbell Front Rack Lunges (5 per leg)
Superset – Tall Box Jumps: Sets of 5

Core
10 Minutes, circuit style:
16 Strict Knee Tucks
20 Barbell Side Bends
30 Seconds 2xTorpedo Overhead Hold
(7 Minute cap)

Conditioning
As fast as possible –
10-9-8-7-6-5-4-3-2-1 Reps:
Push-ups/Kneeling 2.5/5lb Kneeling Plate Presses

Mobility
Banded Lat Stretch: 90 Seconds per side

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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