Thursday – 100319

A10

3 Rounds –
3 Minutes:
10 Jumping Lunges
10 Push-Up Shoulder Taps
10 Squat Jumps
20 Seconds:
Burpees

A20

5 Rounds –
3 Minutes:
10 Jumping Lunges
10 Push-Up Shoulder Taps
10 Squat Jumps
30 Seconds:
Plank Hold
30 Seconds:
Burpees

BUILT BODY

Strength
Back Squat: Sets of 5
~20 Minutes 

Core
5 Rounds –
30 Seconds: L-sit
30 Seconds: Micro Runners
30 Seconds: Flutter Kicks
30 Seconds: Rest

Conditioning
30 2xTorpedo Front Squats
30 Single Torpedo Front Squats
30 Air Squats
(5 Minute cap)

Mobility
Samson Stretch: 90 Seconds per leg

A30 – MEMBERS ONLY

Find an A30 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.

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.

Stay in the Loop!

© 2019 Alchemy 365 Terms and Conditions
X