Tuesday – 120319

A10

40-30-20-10 Reps:
Low Box Runs
Bicycles
Alternating Snatches
Narrow Mountain Climbers

A20

50-40-30-20-10 Reps:
Low Box Runs
Bicycles
Alternating Snatches
Narrow Mountain Climbers

BUILT BODY

Strength
Back Rack Box Step-ups: Sets of 10 per leg, consecutively on the Right, then consecutively on the left

Core
2.5 Minutes: Max Anchored Crunches
2.5 Minutes: Max Abmat Sit-ups
2.5 Minutes: Max Hollow Plank

Conditioning
10-9-8-7-6-5-4-3-2-1 Reps:
2xTorpedo Ground to Shoulder/Thruster
(7.5 Minute Cap)

Mobility
Banded Wall Squat: 2 Minutes

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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