Friday – 112919

WEEK OF LEGENDS

Every A10 + A20 this week is a part of the Week of Legends! These are the workouts that pushed you to your limit and made you feel like the athlete you are – the mental and physical intensity of these workouts makes them our hardest and most legendary workouts of all time.

A10

5 Rounds –
30 Seconds: Hanging on bar in tuck position
30 Seconds: Burpees
30 Seconds: Plank Hold
30 Seconds: Burpees

A20

5 Rounds –
30 Seconds: Hanging on bar in tuck position
30 Seconds: Burpees
30 Seconds: Plank Hold
30 Seconds: Burpees
30 Seconds: Lateral Lunges (Right)
30 Seconds Air Squats
30 Seconds: Lateral Lunges (Left)
30 Seconds: Jump and Touch

BUILT BODY

Strength
16 Barbell Curls
16 Barbell Strict Press
16 Lateral Lunges with bar on back (8 per leg)
*Complete this complex with an empty barbell and without putting the bar down
~20 Minutes

Core
5 Rounds –
1 Minute: Plank
1 Minute: Slow Crossover Narrow Mountain Climbers
30 Seconds: Rest

Conditioning
16 Tabata Intervals (alternating):
Burpees
Thrusters

Mobility
Crescent Moon – 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. MN Membership options here and CO Membership options here!

5 Minutes
9 2xTorp Deadlift
6 2xTorp Front Squats
3 2xTorp Push Press

… then …

5 Rounds
30 Seconds
Hanging on bar in tuck position
30 Seconds: Burpees
30 Seconds: Plank Hold
30 Seconds: Burpees
30 Seconds: Lateral Lunges (R)
30 Seconds Air Squats
30 Seconds: Lateral Lunges (L)
30 Seconds: Jump and Touch

… then …

5 Minutes
9 2xTorp Deadlift
6 2xTorp Front Squats
3 2xTorp Push Press

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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