Sunday – 120819

A10

10 Pull-Ups
10 Half Burpees
20 Snatches (alternating arms)
10 Right Arm Push Press
10 Left Arm Push Press
20 Ground to Jump and Touch

A20

4 Rounds –
4 Minutes:
10 Pull-Ups
10 Half Burpees
20 Snatches (alternating arms)
10 Right Arm Push Press
10 Left Arm Push Press
20 Ground to Jump and Touch
1 Minute: Max Reps Rotating Through…
Pull-Ups, Half Burpees, Snatches (alternating arms), Push Press

BUILT BODY

Strength
Hang Power Clean: Sets of 5
~20 Minutes

Core
For 12 Minutes:
10 Jefferson Deadlifts
5-10 Strict Toes to Bar

Conditioning
50 Torpedo Jacks
50 Overhead Torpedo Jacks
25 Burpees
50 Overhead Torpedo Jacks
50 Torpedo Jacks
(7.5 Minute Cap)

Mobility
Barbell Quickie: 25 reps per arm

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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