Monday – 112519

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

4 Rounds –
2 Minutes:
5 Burpees
10 Pistol Squats (alternating)
15 2xTorpedo Deadlifts
30 Seconds:
Narrow Mountain Climbers

A20

4 Rounds:
3 Minutes, 30 Seconds:
5 Burpees
10 Pistols Squats (alternating)
15 2xTorpedo Deadlifts
30 Seconds:
Narrow Mountain Climbers
1 Minute:
Plank hold

BUILT BODY

Strength
Hang Power Clean: Sets of 5
~20 Minutes

Core
30 Abmat Sit-ups
20 Leg Extensions
10 Skyscrapers
20 Leg Extensions
30 Abmat Sit-ups
(6 Minute Cap)

Conditioning
5 Rounds –
36 Low Box Runs
24 Slamball Lunges (hold any way you want)
(8 Minute Cap)

Mobility
From Downward Facing Dog: tippy toes to flat foot for 15-20 Reps

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!

2 Cycles →
Minute 1: 5 Burpees
Minute 2: 5 Burpees + 5 Toes to Bar
Minute 3: 5 Burpees, 5 Toes to Bar, 5 2xTorpedo Swing Snatch
Minute 4: 5 Burpees, 5 Toes to Bar, 5 2xTorpedo Swing Snatch, 5 Toes to Bar
Minute 5: 5 Burpees, 5 Toes to Bar, 5 2xTorpedo Swing Snatch, 5 Toes to Bar, 5 Burpees
…then…
10 Minutes:
10 2xTorpedo Box Step-ups
10 Box Jumps
20 Air Squats
20 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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