Wednesday – 103019

A10

10-8-6-4-2 Reps:
Squat Throws
Push-ups
*After every round, complete: 8 Slamball Ground to Shoulder

A20

10-9-8-7-6-5-4-3-2-1 Reps: Push-ups
2-4-6-8-10-12-14-16-18-20 Reps: Squat Throws
*After every round, complete:
16 Slamball Ground to Shoulder
10 Ground to Jump and Touch

BUILT BODY

Strength
Superset for ~ 20 Minutes:
Bench Press: Sets of 5
2xTorpedo Bent Over Row: Sets of 12

Core
7 Rounds –
30 Seconds: L-Sit
30 Seconds: Slow Crossover Narrow Mountain Climbers

Conditioning
10-9-8-7-6-5-4-3-2-1 Reps:
Snatches (alternating)
Ground to Jump and Touch
(6 Minute Cap)

Mobility
Half Splits → Deep Ankle stretch: 15-20 Reps 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.

2 Cycles –
1 Minute:
5 Pull-ups
10 Burpees
15 Box Jumps
20 Push Press
30 Ground to Jump and Touch
…then, 2 Minutes of the same sequence
…then, 3 Minutes
…then, 4 Minutes
…then, 5 minutes
*Start each sequence over at 5 Pull-Ups

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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