Wednesday – 110619

A10

Minutes 1, 3, 5, 7, 9:
Max Thrusters
Minutes 2, 4, 6, 8, 10:
Max Snatches (alternating arms)

A20

10/1 – 9/2 – 8/3 … 3/8 – 2/9 – 1/10 Reps:
Thrusters/Snatches (alt. arms)
*On Minutes 4, 8, 12, 16:
10 Box Jumps

BUILT BODY

Strength
Circuit style for ~20 minutes:
Strict Pull-ups (5-10 Reps)
20 2xTorpedo Farmer Carry Cyclist Squats
5 Tall Box Jumps

Core
1 Minute: Plank
1 Minute Flutter Kicks
…then, 45/45 Seconds
…then, 30/30 Seconds
…then, 15/15 Seconds
…then, 30/30 Seconds
…then, 45/45 Seconds
…then, 1 Minute/1 Minute

Conditioning
80 Squat Throws
(7 Minute Cap)

Mobility
Scorpion Stretch: 20 Reps, back and forth

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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