Wednesday – 120419

A10

2 Rounds –
2 Minutes:
12 2xTorpedo Deadlifts
4 2xTorpedo Swing Snatches
2 Minutes:
12 2xTorpedo Front Squats
4 2Torpedo Strict Press
1 Minute:
Toes to Bar

A20

3 Rounds –
2 Minutes:
12 2xTorpedo Deadlifts
4 2xTorpedo Swing Snatches
2 Minutes:
12 2xTorpedo Front Squats
4 2Torpedo Strict Press
1 Minute:
Toes to Bar
2 Minutes:
20 Bicycles
10 Air Squats

BUILT BODY

Strength
~10 Minutes: Establish highest possible Box Jump and longest possible Broad Jumps
…then
~10 Minutes: Establish the heaviest set of 3 Deadlifts possible

Core
30-25-20-15-10 Reps:
Torpedo Toe Touches
Leg Extensions
(10 Minute Cap)

Conditioning
100 Low Box Lateral Crossovers
*Every 20 Reps, stop, face the box, complete 30 Low Box Runs and then continue (this includes after you’ve finished the 100th rep e.g. end with the runs)
(7 Minute Cap)

Mobility
IT Band 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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