Sunday – 120119

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

2 Minutes 2xTorpedo Farmer Carry Box Step-ups
30 Seconds: Burpees
2 Minutes: 2xTorpedo Front Rack Lunges
30 Seconds: Burpees
2 Minutes: 2xTorpedo Deadlifts
30 Seconds: Burpees
2 Minutes: 2xTorpedo Push Press
30 Seconds: Burpees

A20

2 Rounds –
2 Minutes 2xTorpedo Farmer Carry Box Step-ups
30 Seconds: Burpees
2 Minutes: 2xTorpedo Front Rack Lunges
30 Seconds: Burpees
2 Minutes: 2xTorpedo Deadlifts
30 Seconds: Burpees
2 Minutes: 2xTorpedo Push Press
30 Seconds: Burpees

BUILT BODY

Strength
Push Press: Sets of 5
~20 Minutes

Core
For 10 Minutes:
15 Hip Raises (Right)
15 Hip Raises (Left)
15 Strict Hanging Knee Tucks
20 Barbell Side Bends

Conditioning
25 Banded Tricep Extensions
20 2xTorpedo Push Press
20 Single Torpedo Push Press
20 Strict Press
20 Push-ups
25 Banded Tricep Extensions
(7 Minute Cap)

Mobility
Thread the needle – 2-3 times on both arms, holding for 15-20 seconds each

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!

3 Rounds
30 Low Box Runs
20 Abmat Sit-ups
10 2xTorp Deadlifts
5 Pull-Ups
… then …
3 Rounds: 10 Snatches
15 Thrusters
20 Swings
… then …
50 Narrow Mountain Climbers

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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