Posted on

August 15, 2018

Schedule Reminder: Saturday Alpha Decathlon 9am start.  *No morning classes*.  Come join us for a few (or all) of the Decathlon events for some fun on your Saturday morning.  Alpha 5 Year Anniversary following Decathlon, families and friends welcome.

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

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 1 (Build) *No missed reps*
*Heavier than 8.8.18*

WOD:”Fly on the Wall”
15-12-9-6-3
HRPU
Pistols

Posted on

July 27, 2018

Warm Up:
3 x Deadbugs 1:00 on / 1:00 off
Then
3rds
8 BB Good Mornings (Build)
8 Bent Over BB Rows
5 Box Jumps (AHighAP)
5 Deadlifts

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 2 (Build)
*Goal is 100%+ of 3RM*

Choose Your Own Adventure
WOD:
7min AMRAP
7 Box Jump (24/20)
7 Burpees
7 Power Cleans (115/85)
*Compare 7.28.14*
Flex Sesh:
4rds
12 DB Shrugs (Build)
MR Banded Straight Arm Pushdowns
Then
Buddy Curls

Posted on

July 18, 2018

Warm Up:
Deadbugs 1:00 on / 1:00 off
3rds
PA Clean Warmup
8 :03 Pause Austrailan Pullups
5 Deadlift (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: Heavy 3 – 95%+ of 3RM
*Do not go to failure*

WOD:
Death by Power Clean (135/95)
*Min 1 – 1 rep, Min 2 – 2 reps, Min 3 – 3 reps….to failure
*15min cap
*Compare to 3.15.17

Posted on

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)

Posted on

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

Posted on

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)