Wednesday – 100219

A10

2 Rounds –
1 Minute: 2xTorpedo Ground to Shoulder
1 Minute: 2xTorpedo Front Squats
1 Minute: 2xTorpedo Push Press
2 Minutes: 9 Push-ups, 18 Narrow Mountain Climbers

A20

2 Rounds –
1 Minute: 2xTorpedo Ground to Shoulder
1 Minute: 2xTorpedo Front Squats
1 Minute: 2xTorpedo Push Press
2 Minutes: 9 Push-ups, 18 Narrow Mountain Climbers
1 Minute: Swings
1 Minute: Snatches
1 Minute: Hang to Overhead
2 Minutes: 9 Push-ups, 18 Narrow Mountain Climbers

BUILT BODY

Strength
5 Rounds – Superset:
20 Torpedo Glute Bridges
20 Unloaded Bulgarian Split Lunges (each leg)

Core
40 Seconds on, 20 Seconds off for 10 Rounds:
4 Torpedo Sit-ups
6 Torpedo Toe Touches
8 Torpedo Hollow Rock Flutter Kicks

Conditioning
80 Push-ups, Tabata Style
(10 Minute cap)

Mobility
IT Band Smashing (2 Minutes per leg)

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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