Friday – 100419

A10

2 Minutes: Box Jumps
2 Minutes: Swings
2 Minutes: Squat Throws
2 Minutes: Abmat Sit-ups
2 Minutes: Gable Grip Step-ups

A20

2 Rounds –
2 Minutes: Box Jumps
2 Minutes: Swings
2 Minutes: Squat Throws
2 Minutes: Abmat Sit-ups
2 Minutes: Gable Grip Step-ups

BUILT BODY

Strength
6 Cycles –
30 Seconds: Banded Tricep Extensions
30 Seconds: Single Torpedo Strict Press
30 Seconds: Single Torpedo (two handed) Forward Shoulder Raises

Core
10-9-8-7-6-5-4-3-2-1:
Torpedo V-Sit Presses
Torpedo V-Sit Russian Twists

Conditioning
10 Cycles –
3 Half Burpees
2 Burpees
8 Lateral Mountain Climbers
8 Ground to Jump and Touch
(9 Minute cap)

Mobility
Banded Shoulder Stretch: 90 Seconds per arm

A30 – MEMBERS ONLY

Find an A30 on the weekly schedule at select studios!
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5 Cycles –
1 Minute: Banded Sprints
1 Minute: Low Box Runs
1 Minute: Ground to Jump and Touch
…then…
6 Tabata Intervals:
Top to Top Push Press (Cycle 1)
Bottom to Bottom Air Squats (Cycle 2)
Abmat Sit-ups, holding V during rest time (Cycle 3)
Burpees, holding plank during rest time (Cycle 4)
Jumping Lunges, holding a lunge with back knee just above ground during rest time (Cycle 5) 

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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