Tuesday – 051419

A10
4 Rounds:
30 seconds: Push-Ups
30 seconds: Burpees
15 seconds: Rest/Transition
30 seconds: Abmat Sit-Ups
30 seconds: Bicycles
15 seconds: Rest/Transition



A20

5 Rounds, 4 minutes each:

Rounds 1, 3, 5:
15 Push-Ups
30 Bicycles
45 Flutter Kicks

Rounds 2, 4:
10 Burpees
20 Abmat Sit-Ups
30 Narrow Mountain Climbers


This workout features movements that are going to work much of the same parts of the body – lots of upper body pressing and lots of contraction of the core. More frequent breaks will ensure sustained success and help prevent burnout.



Built Body
Strength:
Barbell Hang Power Clean – Sets of 5

Core:
1 Minute: Reverse Plank

…then…

50/10, 40/20, 30/30, 20/40, 10/50 seconds:
Leg Extensions
Reverse Plank

…then…

1 minute: Leg Extensions

Conditioning:
40 Squat Jumps
30 Swings
20 Burpee Box Jumps
30 Swings
40 Squat Jumps

7:00 minute cap

Mobility:
Supine Twist – 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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