Wednesday – 041019

25 Jumping Pull-Ups
15 2x Torpedo Hang Muscle Curl and Press
30 Jumping Lunges

30 Jumping Pull-Ups
20 2x Torpedo Hang Muscle Curl and Press
10 Jumping Lunges
10 Push-Ups


30 2x Torpedo Hang Muscle Curl and Press
20 Jumping Lunges
10 Jumping Pull-Ups
10 Push-Ups


30 Jumping Lunges
20 Jumping Pull-Ups
10 2x Torpedo Hang Muscle Curl and Press
10 Push-Ups

Today features a number of movement patterns that are going to add up fast on their own, never mind done in conjunction with one another. Be mindful to break early, and break often, to ensure the workout remains sustainable throughout the 10 or 20 minutes, respectively!

Built Body
5 Rounds:
20 Torpedo Glute Bridges
20 Unloaded Bulgarian Split Lunges (each leg)

10 Rounds:
40 Seconds on, 20 Seconds off:
4 Torpedo Sit-ups
6 Torpedo Toe Touches
8 Torpedo Hollow Rock Flutter Kicks

Tabata Style (20 seconds on, 10 seconds off):
80 Push-Ups

Continue to work through tabata intervals until 80 reps are complete

10:00 time cap

IT Band Smashing (2 minutes per leg)

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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