Monday – 110419

A10

15 2xTorpedo Deadlifts
…then …
3 Round: 1 Burpee, 3 Ground to Jump and Touch
…then…
12 2xTorpedo Front Squats
…then…
3 Rounds: 1 Burpee, 3 Ground to Jump and Touch
…then…
9 2xTorpedo Push Press (heavy)
…then…
3 Rounds: 1 Burpee, 3 Ground to Jump and Touch

A20

20 2xTorpedo Deadlifts
15 2xTorpedo Front Squats
10 2xTorpedo Push Press (heavy)
*After each set, complete four rounds of:
2 Burpees, 4 Ground to Jump and Touch

BUILT BODY

Strength
Front Squat: Sets of 3
~ 20 Minutes

Core
4 Rounds:
20 Crunches (hands interlaced behind head)
30 Bicycles
10 Skyscrapers

Conditioning
1-2-3-4-5 Reps:
Burpees/Ground to Jump and Touch
…then…
2-4-6-8-10 Reps:
Air Squats, High Knees
…then…
5-10-15-20 Reps:
Swings/Push Press
(8 Minute Cap)

Mobility
Hip Openers: 20 Reps

A30 – MEMBERS ONLY

Find an A30 on the weekly schedule at select studios!
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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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