Thursday – 112819

WEEK OF LEGENDS

Every A10 + A20 this week is a part of the Week of Legends! These are the workouts that pushed you to your limit and made you feel like the athlete you are – the mental and physical intensity of these workouts makes them our hardest and most legendary workouts of all time.

A10

Alternating EMOM –
[Minutes 0, 2, 4, 6, 8, 10] 10 Jumping Lunges, 2 (+2) Thrusters

[Minutes 1, 3, 5, 9] 4 Thrusters, 2 (+2) Burpees

A20

10 Minute EMOM:
10 Jumping Lunges, 2 (+2) Thrusters
…then…
10 Minute EMOM:
4 Thrusters, 2 (+2) Burpees

BUILT BODY

Strength
Deadlift: Sets of 5
~20 Minutes

Core
For 10 Minutes –
30 Seconds: L-Sit hold (on boxes)
30 Seconds: Hanging Knee Tuck Hold
30 Seconds: Hollow Hold

Conditioning
15-12-9-6-3 Reps:
2xTorpedo Swing Snatch
Push-ups
*20 High Knees to start, finish, and between each set
(8.5 Minute Cap)

Mobility
Pigeon Pose (90 seconds per side)

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. MN Membership options here and CO Membership options here!

10 Minute EMOM:
10 Jumping Lunges, 2 (+2) Thrusters

…then…

10 Minutes:
21-15-9
Swings, Push Press, Ground to Jump and Touch, Torp Box Step-ups (hold any way)

…then…

10 minute EMOM:
4 Thrusters, 2 (+2) Burpees

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