Wednesday, January 15, 2020

The Workout

Warm Up
Follow one of the warm up sequences in our library. View our full library of movement tutorials.


20 minutes:

EMOM: 12 Ground to Jump and Touch, 9 Thrusters, 6 Swings, 3 Tuck Jumps

Scale the number of reps of each movement to be able to finish each minute of work in roughly 40 seconds. The amount of time it takes to complete each minute will increase as the workout continues, but keep the mentality of trying to finish as fast as possible even as fatigue sets in

Cool Down Sequence
Follow one of the cool down sequences in our library.
New to the Program? View our Workout Key.

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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