Wednesday – 112719

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

10-8-6-4-2 Reps:
2xTorpedo Swing Snatch
Squat Throws
*EMOM: 3 Burpee Box Jumps

A20

10-8-6-4-2 Reps:
2x Torpedo Swing Snatch
Squat Throws
…then…
2-4-6-8-10 Reps:
Half Burpees
Hang to Overhead (single Torpedo)
*EMOM: 3 Burpee Box Jumps

BUILT BODY

Strength
Strict Press: Sets of 6
~20 Minutes

Core
50/10, 40/20, 30/30, 20/40, 10/50, 20/40, 30/30, 40/20, 50/10 Seconds:
Bicycles/Flutter Kicks

Conditioning
2 Rounds:
30 Tall(ish) Box Jumps
30 Squat Throws
(5.5 Minute Cap)

Mobility
Quad stretch from deep lunge position (reach back, up and over to grab foot)

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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