Thursday – 091219

A10

“The March”
2 Rounds –
1 Minute:
Max Burpee Box Jumps
4 Minutes:
10 Slamball Box Step-ups (Forward)
10 Slamball Lateral Box Step-ups (Right)
10 Slamball Lateral Box Step-Ups (Left)
*Each time the Slamball is set down, complete 2 Burpee Box Jumps before resuming

A20

“The March”
4 Rounds –
1 Minute:
Max Burpee Box Jumps
4 Minutes:
10 Slamball Box Step-ups (Forward)
10 Slamball Lateral Box Step-ups (Right)
10 Slamball Lateral Box Step-Ups (Left)
*Each time the Slamball is set down, complete 2 Burpee Box Jumps before resuming

BUILT BODY

Strength
Deadlifts: Sets of 20 (unbroken sets)
~20 Minutes

Core
3 Rounds –
1 Minute: Wobble Bar Hollow Hold
10 Strict Toes to Bar/Knee Tucks

Conditioning
3 Cycles –
5-4-3-2-1 Reps:
2xTorpedo Hang to Shoulder
2xTorpedo Push Press
*after ever completed set, execute a Max Height Tuck Jump before returning to work
(6.5 Minute cap)

Mobility
Child’s Pose: 2.5 Minutes

A30 – MEMBERS ONLY

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.

This class is run with three distinct, 10-minute workouts!

Workout 1:
8 Burpees
16 2xTorpedo Deadlifts (heavy)
32 Push Press (1 Torpedo)

Workout 2:
2 Rounds –
1 Minute: Plank
3 minutes: 15 Abmat Sit-ups, 30 Bicycles
1 Minute: Reverse Plank
*On the second round, Plank 1 is Side Plank (right) and Plank 2 is Side Plank (left)

Workout 3:
11 Push-ups
22 Jumping Lunges
…then…
4x 1 Leg Mountain → Airplane transition (right)
4x 1 Leg Mountain → Airplane transition (left)

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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