Thursday – 120519

A10

5-4-3-2-1 Reps:
Pull-Ups
Burpees
…then…
1-2-3-4-5 Reps:
2xTorpedo Push Press
Box Jumps

A20

5-4-3-2-1-2-3-4-5 Reps:
Pull-Ups
Burpees
…then…
1-2-3-4-5-4-3-2-1 Reps:
2xTorpedo Push Press
Box Jumps

BUILT BODY

Strength
Circuit style:
16 2xTorpedo 1+1/4 Bench Press (off box)
8 Weighted Push-ups
16 Reverse Flies

Core
3 Rounds –
1 Minute: Abmat Sit-ups
30 Seconds: Single Leg Glute Bridges (Right)
30 Seconds: Single Leg Glute Bridges (Left)
1 Minute: Reverse Plank

Conditioning
50 Burpee Box Jumps
(6.5 Minute Cap)

Mobility
Plantar fascia smashing

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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