Tuesday – 110519

A10

4 Rounds –
30 Seconds: Burpees
30 Seconds: Push-Ups
15 Seconds: Rest/Transition
30 Seconds: Abmat Sit-Ups
30 Seconds: Bicycles
15 Seconds: Rest/Transition

A20

5 Rounds, 4 Minutes each –
Rounds 1, 3, 5:
15 Push-Ups
30 Bicycles
45 Flutter Kicks
Rounds 2, 4:
10 Burpees
20 Abmat Sit-Ups
30 Narrow Mountain Climbers

BUILT BODY

Strength
Bench Press: Sets of 5
~20 Minutes

Core
4 Rounds, Alternating:
20 Partner Leg Throw-downs
20 Single Torpedo Windshield Wipers

Conditioning
21 Single Arm Push Press (Right)
21 Single Arm Push Press (Left)
21 Single Arm Hang to Shoulder (Right)
21 Single Arm Hang to Shoulder (Left)
21 Single Arm Deadlift (Right)
21 Single Arm Deadlift (Left)
(6 Minute Cap)

Mobility
Deep Ankle > Half Splits Flossing: 90 Seconds per leg

A30 – MEMBERS ONLY

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1 Minute: Plank
1 Minute: Deep Crescent Lunge (Right)
1 Minute: 1 Leg Mountain (Right)
1 Minute: Deep Crescent Lunge (Left)
1 Minute: 1 Leg Mountain (Left)
1 Minute: Side Plank (Right)
1 Minute: Side Plank (Left)
…then…
3 Minutes:
3 Burpees
6 Box Jumps
9 Air Squats
…then…
10 Minutes:
20 Push Press
20 Overhead Lunges
20 Straight Leg Deadlifts
…then…
2 Rounds: 6 Toes to Bar, 24 Narrow Mountain Climbers
…then…
3 Minutes:
3 Burpees
6 Box Jumps
9 Air Squats
…then…
1 Minute: Revere Plank
1 Minute: Warrior 3 (Right)
1 Minute: High Boat
1 Minute Warrior 3 (Left)
1 Minute: Side Plank (Right)
1 Minute: Side Plank (Left)

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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