Monday – 120219

A10

12 2xTorpedo Thrusters
24 Forearm Plank Leg Lifts
12 Jumping Lunges
24 Narrow Mountain Climbers

A20

12 2xTorpedo Thrusters
24 Forearm Plank Leg Lifts
24 Jumping Lunges
24 Narrow Mountain Climbers
24 Abmat Sit-Ups

BUILT BODY

Strength
Superset ~20 Minutes –
Bench Press: Sets of 5
2xTorpedo Bent Over Row: Sets of 10

Core
3 Rounds:
26 Slamball Russian Twists
52 Bicycles
(8 Minute Cap)

Conditioning
Tabata Overhead Lunges
*In the “rest” time, complete max Push Press
**Work until you’ve completed 100 Push Press
(13 Minute Cap)

Mobility
Couch Stretch: 90 Seconds per leg

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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