Friday – 051019

A10
4 Rounds:
45 Seconds: Box Run
15 Seconds: Rest
45 Seconds: Banded Sprints
15 Seconds: Rest
30 Seconds: Thrusters



A20

4 Cycles:

45 Seconds: Box Run
15 Seconds: Rest
45 Seconds: Banded Sprints
15 Seconds: Rest
30 Seconds: Thrusters

…then…

2.5 Minutes:
10 Box Jumps
15 Squat Jumps
20 Jumping Lunges


Aerobic capacity is at the heart of today’s workout; how much control can you keep with an elevated heart rate. Push hard through each interval, fully embrace your rest as it comes, and when it doubt slow motion is better than no motion.



Built Body
Strength:
21-18-15-12-9-6-3 reps:
Air Squats
Jumping Lunges

Core:
1 minute, 50 Seconds, 40 Seconds, 30 seconds, 20 Seconds: 10 Seconds of each:
Bicycles
Flutter Kicks

Conditioning:
12 Rounds:
1 2x Torpedo Ground to Shoulder
2 2x Torpedo Front Rack Lunges (R/L)
2 2x Torpedo Push Press
1 2x Torpedo Front Squat

Each time the torpedoes are set down, complete 30 high knees to resume the work

Mobility:
Banded Shoulder Stretch – 90 seconds per side

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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