Wednesday – 121119

A10

EMOM
4 Toes to Bar
2 (+2) Push-Ups

A20

10 minutes
EMOM
4 Toes to Bar
2 (+2) Push-Ups

…then…

10 minutes
EMOM
4 Slamball Hang to Overhead
2 (+2) Slamball Deadlift Jumps

BUILT BODY

Strength
Circuit style
10 2xTorp BO Rows
7-10 Strict Pull-ups
12 Reverse Curl and Press

Core
3 Rounds
8 Knee Slides (R)
8 Knee Slides (L)
36 Slow Crossover Narrow Mountain Climbers
40 Abmat Sit-ups – as fast as possible
(11 minute cap)

Conditioning
40-35-30-25-20-15-10-5 Reps
Narrow Mountain Climbers

6 Push-ups to start, after each set, and to end the workout.
(6 Min Cap)

Mobility
Scorpion Stretch
20 Reps, back and forth

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!

3 Rounds
30 Low Box Runs
20 Abmat Sit-ups
10 2xTorp Deadlifts
5 Pull-Ups

… then …

3 Rounds
10 Snatches
15 Thrusters
20 Swings

… then …

50 Narrow Mountain Climbers

Stay in the Loop!

Sign up for our community newletter

    Your State*

    Email Address*

    © 2024 Alchemy 365 Terms and Conditions
    X