Wednesday – 082119

A10

3 minutes:
12 Swings
12 Snatches (alternating arms)
12 Abmat Sit-Ups
…then…
20 Seconds: High Knees
…then…
3 minutes:
10 Swings
10 Snatches (alternating arms)
10 Abmat Sit-Ups
…then…
20 Seconds: High Knees
…then…
3 minutes:
8 Swings,
8 Snatches (alternating arms)
8 Abmat Sit-Ups
…then…
20 Seconds: High Knees

A20

4 Rounds –
3 Minutes:
15 Swings
15 Snatches
15 Abmat Sit-ups
30 Seconds: Ground to Jump and Touch
30 Seconds: High Knees
1 Minute: Plank

BUILT BODY

Strength
Superset ~20 Minutes:
12 Barbell Glute Raises
12 Farmer Carry Bulgarian Split Squats (each leg)
12 Push-ups
12 2xTorpedo Bent Over Row

Core
3 Rounds –
13 Knee Slides (right)
13 Knee Slides (left)
36 Slow Crossover Narrow Mountain Climbers
50 Abmat Sit-ups as fast as possible 

Conditioning
40-35-30-25-20-15-10-5 Reps:
Narrow Mountain Climbers
*6 Push-ups to start, after each set, and to end the workout
(6 minute cap)

Mobility
Scorpion Stretch: 20 Reps, back and forth

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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