Posts Tagged ‘Back Squat’
November 5, 2018
Don’t forget this coming Saturday we will be hosting our annual Wades Army workout at 9am. (Note: there will be NO other classes this day). Families and friends are welcome. If you have donated and received your shirt please wear it, if not we’ll be collecting a $20 donation at the door for the Alpha…
Read MoreOctober 29, 2018
Warm Up: Squat Prep 3rds 2/2 Leg Cradle Lunge Step Vert Flex/Ext 6 Strict Pullups :30 Side Pillar R & L 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 3 @ 80% *Rest :90* WOD: “Zombie Walk” 9min AMRAP 6/6 Single Arm KB Walking Lunge (AHAP)…
Read MoreOctober 22, 2018
Warm Up: Squat Prep 3rds 20 Double Unders/Practice 10 Kips/Kipping Practice 10 DB Push Press 5 :03 Pause Squats (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: Heavy 3 then MR @ 80% WOD: 9.29.18 Courtesy of CF Linchpin 11min AMRAP 30 Double Unders (3:1) 7 T2B 7 DB Squat (50/35)…
Read MoreAugust 27, 2018
A few tests this week get ready to hit some heavy weights! Warm Up: Squat Prep 3rds 5 Strict Pullups :20 Goblet Squat Hold (AHAP) 10 EB Thrusters 5 Back Squat (Build) Strength: Back Squat All Levels: 3RM *This IS a test – go get a PR! WOD: 10min EMOM Min 1: 15 Thrusters (95/65)…
Read MoreAugust 20, 2018
Warm Up: Squat Prep 3rds 5 Strict Pullups 2/2 Knee Lunge Step Vert Flex/Ext 4/4 Captain Morgan (R&L) 5 Back Squat (Build to Heavy) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 1 (Build) *No misses – this is not a test* WOD: “Mountaineer” 10-8-6-4-2 BB Front/Back Lunges (75/55) 10-20-30-40-50…
Read MoreAugust 13, 2018
Don’t forget this coming Saturday is the 2nd Annual Alpha Decathlon followed by our 5 year anniversary party. The Decathlon begins at 9am and will be in place of our standard Saturday classes. Come in participate in all 10 events or just a few, cheer on your fellow Alphaholics and enjoy the day. Alpha will…
Read MoreAugust 6, 2018
Mark Your Calendars: Saturday August 18th the 2nd Annual Alpha Decathlon will be going down…10 events – 1 winner. Following the greatest exhibition of fitness since this past weekend we will be holding our 5 year anniversary party. We encourage all Alpha members, current and former, to come celebrate five unbelievable years of Alpha Athletics. …
Read MoreJuly 30, 2018
Warm Up: Squat Prep 3rds 20 Double Unders or Singles 6-8 Strict Pullups 5 :03 Pause Goblet Squats (AHAP) 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 5 @ 85% *:90 rest between sets* Partner WOD: “May and Walsh” 200 Wall Balls (20/14) A) Wall Balls…
Read MoreJuly 23, 2018
Warm Up: Squat Prep 3rds Knee Hug Lunge Step Horizontal Rotation 8 Ring Rows Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5RM – Go get a PR! WOD: “The Hud” For Time 30 Front Rack Lunges (95/65) 30 Rotational Ball Slams 60 Wall Balls (20/14) *10min cap*
Read MoreJuly 16, 2018
Warm Up: Squat Prep 10 Scap Progression :20 Goblet Squat Hold (Build) 10 EB OH Press 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Heaviest set from 7.2* WOD: “Fran” 21-15-9 Thrusters (95/65) Pullups *Compare to 1.15.18*
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