Sunday – 090819

A10

2 Cycles –

5 Minutes:
25 Torpedo Curls
35 Abmat Sit-Ups
…in time that remains of the 5 minutes,
Max Reps: Pull-ups

A20

4 Cycles –

5 Minutes:
25 Torpedo Curls
35 Abmat Sit-ups
…in time that remains of the 5 minutes, complete Max Reps:
Pull-ups (Cycle 1)
Jumping Lunges (Cycle 2)
Toes to Bar (Cycle 3)
Box Jumps (Cycle 4)

BUILT BODY

Strength
Strict Press: Sets of 5
~20 Minutes

Core
4 Rounds –
20 Partner Leg Throw Downs
30 Mircro Throw Downs

Conditioning
10 Rounds:
4 Burpees
5 Tall Box Jumps
(6 Minute cap)

Mobility
Upward Facing Dog – hold for about 30 seconds lifting chest and gaze, repeat 2 or 3 times

A30 – MEMBERS ONLY

By popular demand: A30 classes are staying on the weekly schedule at select studios!
Members, we love you! Want in on this bad ass workout + these perks? Let’s make your Membership official. Check out all Membership options here.

EMOM – 5 Minutes:
11 2xTorpedo Thrusters

…then…

4 Minutes:
21 2xTorpedo Deadlifts
42 Jump and Touch

…then…

1 Minute:
Burpees

…then…

10 Minutes:
50-40-30-20-10 Reps:
Air Squats
Jumping Pull-ups
Swings

…then…

EMOM – 5 Minutes:
11 2xTorpedo Thrusters

…then…

4 Minutes:
21 2xTorpedo Deadlifts
42 Jump and Touch

…then…

1 Minute:
Burpees

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.

Stay in the Loop!

© 2019 Alchemy 365 Terms and Conditions
X