Let's get Strong At Home! Spend the next three weeks developing power and absolute strength. Download your full program guide here! http://alchemy365.io/strongathome
This program consists of nine workouts, meant to be completed over the course of three weeks (3x/week). No two people are alike and of course, you need to listen to your body throughout these next three weeks but generally, we encourage our athletes to supplement these strength classes with our regularly programmed classes.
3 Rounds:
A1: Tempo Single Arm Strict Press: 8-10 Reps
A2: Tempo 2-point BO Row: 8-10 Reps
... then ...
3 Rounds
B1: Renegade Rows: 8-10 Reps
B2: Lay Back Press Reps (controlled pace): 10-12
... then ...
3 Minutes:
12 Leg Extensions + 24 Bicycles
3 Rounds:
Front Rack - 15 x Drop Lunge + 3 Split Squats
Single Leg Glute Bridges: 10 Reps
3 Rounds
12 Front Squat Pulses
... then ...
8 x Tabata Curl and Press
3 Rounds:
A1: Single Arm Strict Press: 8-10
A2: Single Arm Hang to OH (center handle): 8-10
... then ...
B1: Single Arm Tempo Hammer Curls: 8-10 (R/L)
B2: Extended Push-ups: 8-10 (R/L)
4 Rounds
30 Seconds: Swings
30 Seconds: Straight Leg DL
3 Rounds
A1: Tempo Goblet Lateral Lunges: 10-12 Reps
A2: Gorilla Rows: 10-12 Reps
... then ...
3x Rounds
B1: Farmer Carry Single Leg DL > 1 Leg Mountain: 8-10 Reps
B2: Staggered OH Squat: 10 Reps
... then ...
10x Tabata Jumping Lunges
3 Rounds
A1: Close Grip Push-up: 10-12 Reps
A2: Forward Raises: 10-15 Reps
... then ...
3 Rounds:
2 Rounds:
B1: 30 Seconds: Max Curls
B2: 30 Seconds: Max OH Tricep Extensions
10 x Tabata Strict Burpees
3 Rounds:
Farmer Carry Split Straight Leg DL: 8-10 Reps
Torpedo Glute Bridges: 10-15 Reps
... then ...
3 Rounds
Single Arm Ground to Shoulder: 10-12 Reps
Windmills: 8-10 Reps
... then ...
3 Rounds:
21 Swings
21 Back Extensions
3 Rounds
A1: Tempo Single Arm Strict Press: 10-14 Reps
A2: Tempo 2-point BO Row: 10-14 Reps
... then ...
3 Rounds
B1: Renegade Rows: 10-14 Reps
B2: Single Arm Bridged Floor Press: 8-10 Reps
... then ...
10-9-8-7-6-5-4-3-2-1:
Floating Lunges
Tempo Push-ups
3 Rounds
A1: Forward Raises: 10-12 Reps
A2: Single Arm Upright Row: 10-12 Reps (R/L)
A3: Curl and Press: 12-15 Reps
... then ...
3 Rounds
B1: Max Effort Push-up
B2: 50 Hovering Plank Marches
... then ...
4 Rounds:
20 Air Squats
10 Lateral Lunges (R/L)
30 Hunkered Jumps
3 Rounds
A1: Strict Long Arm Ground to OH
A2: Toes to Torpedo: 10-12 Reps
... then ...
3 Rounds
B1: Single Arm Cross Rack Tempo Lunge: 8-10 Reps
B2: 24 Jumping Lunges
... then ...
4 Minutes:
12 Leg Extensions + 24 Bicycles
