Thursday – 110719

A10

50 Low Box Runs
40 Swings
30 Abmat Sit-ups
20 Narrow Mountain Climbers
10 Pull-ups

A20

100 Low Box Runs
80 Swings
60 Abmat Sit-Ups
40 Narrow Mountain Climbers
20 Pull-Ups

BUILT BODY

Strength
For ~20 Minutes:
1/1, 2/2, 3/3 Reps:
Hang Power Clean/Push Press

Core
For 12 Minutes:
12 Hip Raises (Right)
12 Hip Raises (Left)
6 Knee Slides (Right)
6 Knee Slides (Left)
12 Slow Crossover Narrow Mountain Climbers

Conditioning
For Max Reps:
8x Tabata Air Squats
8x Tabata Push-ups
8x Tabata Single Torpedo Curl (hold on in “rest time”)
8x Tabata Strict Press (hold on in “rest time”) 

Mobility
Scapulae Push-ups: 3 sets of 10

A30 – MEMBERS ONLY

Find an A30 on the weekly schedule at select studios!
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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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