Friday – 110819

A10

10 2xTorpedo Deadlifts (HEAVY)
20 Air Squats
10 Box Jumps
20 Single Torpedo Curl and Press
2(+2) Burpees

A20

4 Rounds –
4 Minutes:
10 2xTorpedo Deadlifts (HEAVY)
20 Air Squats
10 Box Jumps
20 Single Torpedo Curl and Press
2(+2) Burpees
1 Minute: Swings

BUILT BODY

Strength
Superset for ~20 Minutes:
Ring Dips: 5-15 Reps
2xTorpedo Hammer Curls (alternating): 30 Reps

Core
4 Rounds:
15 Strict Knee Tucks
20 Barbell Side Bends,

Conditioning
8 Minutes: Single Torpedo Box step-ups as a controlled pace
…every 30 Seconds, alternating between movements:
4 Turbo Burpees/8 Turbo Thrusters/12 Turbo Air Squats 

Mobility
Pigeon Pose with leg on box: 90 Seconds per leg

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.

1 Minute: Plank
1 Minute: Deep Crescent Lunge (Right)
1 Minute: 1 Leg Mountain (Right)
1 Minute: Deep Crescent Lunge (Left)
1 Minute: 1 Leg Mountain (Left)
1 Minute: Side Plank (Right)
1 Minute: Side Plank (Left)
…then…
3 Minutes:
3 Burpees
6 Box Jumps
9 Air Squats
…then…
10 Minutes:
20 Push Press
20 Overhead Lunges
20 Straight Leg Deadlifts
…then…
2 Rounds: 6 Toes to Bar, 24 Narrow Mountain Climbers
…then…
3 Minutes:
3 Burpees
6 Box Jumps
9 Air Squats
…then…
1 Minute: Revere Plank
1 Minute: Warrior 3 (Right)
1 Minute: High Boat
1 Minute Warrior 3 (Left)
1 Minute: Side Plank (Right)
1 Minute: Side Plank (Left)

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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