Wednesday – 081419

A10

12 Pull-Ups / 12 Toes to Bar  (alternate between Pull-Ups and Toes to Bar each round)
12 Squat Throws
12 Slamball Deadlift Jumps
EMOM: 2 Burpees

A20

2 Cycles –
7 minutes:
12 Pull-Ups / 12 Toes to Bar (alternate between Pull-Ups and Toes to Bar each round)
12 Squat Throws
12 Slamball Deadlift Jumps
EMOM: 2 Burpees
…then…
3 minutes:
10 Ground to Jump and Touch
4 Burpees

BUILT BODY

Strength
Bench Press: Sets of 5
~20 minutes

Core
3 Rounds –
45 Seconds: Knee Slide + Side Plank
15 Seconds: Rest
45 Seconds: Hip Dips
15 Seconds: Rest
30 Seconds: Mountain Climbers
30 Seconds Hip Raises (right)
30 Seconds: Hip Raises (left)
30 Seconds: Rest

Conditioning
20 Seconds: 2xTorpedo Thrusters
20 Seconds: Burpees
Repeat this until you have completed 50 Thrusters and 50 Burpees
(7 minute cap)

Mobility
Banded shoulder stretch: 90 seconds per arm

ARUN + A30

Members, we’ve added ARun + A30 classes to the schedule this summer just for you! Check out the schedule + this week’s programming here.

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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