Saturday – 100519

A10

1-2-3-4-5 Reps…and so forth:
Pull-Ups
Push-Ups
Air Squats

A20

1-2-3-4-5 Reps…and so forth:
Pull-Ups
Push-Ups
Air Squats
Slamball Hang to Overhead

*At the top of each 5 Minute interval, complete 40 Bicycles then start back over at 1 Rep

BUILT BODY

Strength
5 Rounds:
15 2xTorpedo Front Squats
15 2xTorpedo Farmer Carry Step-ups
30 Jumping Lunges

Core
4 Rounds –
12 Reverse Crunches
24 Forearm Plank Reach Outs
24 Forearm Plank Leg lifts (right, left)

Conditioning
25-20-15-10 Reps:
Goblet Squats
Push Press
(8 Minute cap) 

Mobility
Hamstring Flossing

A30 – MEMBERS ONLY

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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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