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May 18, 2018

Tonight Alpha Happy Hour at Cornerstone Restaurante, festivites begin when you get there.  Hopefully will see you there around 7pm.

Warm Up:
Deadbugs 1:00 / 1:00 x 3
3rds
2/2 Seesaw Walks
8 BB Good Mornings (Build)
8 BB Bent Over Row (Build)
5 Deadlifts (Build)

Strength: Deadlift
All Levels: 3RM
This is a test go get a PR!

Choose Your Own Adventure:
Tester:
Max Effort 500m Row

Flex Sesh:
4rds
8 Bent Over Row – 2DB’s
12 DB Shrugs
MR Reverse Curls (BB)

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May 11, 2018

Warm Up:
Deadbugs 1:00 / 1:00 x 3
3rds
2/2 Seesaw Walk
8 Bent Over BB Row (Build)
8 Good Morning (Build)
5 Deadlift (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 1 (Build)
*No misses*

Choose Your Own Adventure:
WOD:
For Time:
50 Calories
50 Burpees
50 Ball Slams
*Movements can be done in any order*

Flex Sesh:
5rds
10 Rear Delt Flys
10 Plate Raise

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April 27, 2018

Tomorrow begins our Alpha Spring Cleaning Challenge and there’s still room to join us on the journey.  Grab a friend and be at Alpha at 10am to kickstart building the foundation of healthy habits moving forward.  Hope to see you there!

Warm Up:
3rds
:20 HS Hold – 4 :05 hold w/ :03 eccentric
PA Clean Warmup (Build)
20 Double Unders / Practice
Then
3-position squat clean (Build) x 3

Strength: Clean
Level 1: Technique
Level 2: Heavy 3

WOD:
“Triples”
12min AMRAP
6 Strict HSPU
9 Deadlift (225/155)
30 Double Unders (3:1)

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April 20, 2018

Happy Hour Hitchhiker Brewing in Sharpsburg.  Come and hang out with your fellow Alphaholics and get to know each other outside of the gym.  Festivities kick off at 7pm but feel free to arrive earlier and start the party yourself!

Warmup:
Deadbugs 1:00 / 1:00 x 3
3rds
8 BB Good Mornings (Build)
8 Australian Chin Ups
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1×5 (+10)
Level 2: 3×3 @ 100%
*2/21/28 or Heavier 04/11/18

WOD:
Choose Your Own Adventure
A) “Oddly Timed”
50 m Odd Object Carry
10 Pullups
10 KBS (Amer)
100 m Odd Object Carry
20 Pullups
20 KBS (Amer)
50 m Odd Object Carry
10 Pullups
10 KBS (Amer)

B) Flex Sesh 04/20
4 Rounds (For Completion)
8 Double Bent Over Row
10 Plate Raise
12 Strict Knee /Leg Raise

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April 6, 2018

Warm Up:
3rds
10 Scap Depressions / Depressions w/ pull
PA Clean Warmup (Build)
2/2 Leg Cradle Lunge Step Vert Flex/Ext

Strength:
All Levels: 10min EMOM
Even: 5 Strict Pullups (add weight if necessary)
Odd: 5/5 Split Squats (add weight if necessary)

WOD:
“Jerry and George”
Partner Tabata
Push Press (95/65)
Front Squat (135/95)
Power Clean (185/135)
Deadlift (225/155)

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March 30, 2018

Warmup:
Deadbugs – 3 x 1:00 /1:00|
3rds
PA Clean Warmup (Build)
8 Feet Elevated Ring Rows
5 x 1 Speed Deadlifts
25 Jumps (Double / Single Unders)

Strength:
All Levels: Deadlift
5 min 1 Rep every :30 Seconds
*100% of 2/21/18 or heavier than 3/21/18*

WOD:
“Dirty Wagon”
3 Rounds
10 Power Cleans (155/115)
50 Double Unders

 

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March 21, 2018

**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt.  There will be NO classes but we will post an at home WOD for those interested**

Warm Up:
3rds
1:00 Deadbug
8 Feet Elevated Ring Rows
8 BB Good Mornings (Build)
5 x 1 Speed Deadlifts (Build)

Strength:
Deadlift
All Levels: 1 every :30 for 10min
* 95% of 2.21.18 OR heavier than 3.7.18*

WOD:
Just 2min of work?????

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March 16, 2018

Week 4 of the Alpha Open!  Keep in mind we do the Open in classes all day but FNL is where it’s at.  Do your best to make one and work out with other Alphaholics you don’t get to see on a regular basis.   Next week we’ll finish up the Alpha Open with a little get together at the gym, hand out shirts for those who completed all 5 weeks and share some food and adult soda pops.  Please feel free to bring a snack or side dish, Alpha will supply drinks.  See a coach with any questions.

Warm Up:
3rds
:45 Deadbug
10 BB Good Morning
:20 HS Hold / 3 :05 Hold :03 Eccentric
8 True Pushups

WOD:
“Open 18.4”
“Diane”
21-15-9
Deadlift (225/155)
HSPU
Right Into
21-15-9
Deadlift (315/205)
50ft HS Walk
*9min cap*