Remember, tomorrow’s WOD is a partner WOD that is designed so it can be performed virtually through technology (Google Hangout, Skype, Zoom, FaceTime, etc.) or with a significant other, who lives in the same dwelling as you. It will be up to you to and your partner to schedule a time and select which communication…

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Get ready for a partner WOD on Saturday! A 2-person WOD will be posted for Saturday so grab a partner and get to it! The WOD is designed so that you and your partner can workout together, but from separate locations via the interwebs if you’re not living together or want to abide the shelter…

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Warm Up:Get your chili warm!3 Rounds5 inch worms with pushup:30 Plank7 Athletic-No-Jump Burpees Need some support for this one, join Coach Kay for class at 12pm today! Link for virtual class: https://us04web.zoom.us/j/8184506579 WOD: “April Fools”Tester 7 Min Max Burpees Finisher: 100 Russian Twists

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Join us tonight at 7PM for virtual mobility with Kira (@kirasteele_dpt @physio_412) Click the HERE to view the whiteboard for today’s workout. Warm Up: Shoulder DROM Ankle Mobility Pillar Series Strength: 15 Min Clock 5×8 Pull-ups or Door Handle Rows 5×8 Chair Dips WOD: “Annie” 50-40-30-20-10 Double Unders (Jumping Jacks 2:1) Sit Ups Finisher: 4×15/15…

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Warm Up:Get your Chili WarmChubb’s SequenceChild’s Pose Series Elevated Pushups Strength:10 Alt EMOM Even: 6-8 Pushups, Unbroken (:01 hold at bottom each rep) Odd: 8/8 Pistol or Single Leg Squat to Chair/Bench WOD:“Tiger King Tabata” 8 rounds each, 1 min Rest Between Blocks Squat (Air or Weighted) 0:00-4:00 Push Up 5:00-9:00 Glute Kickbacks (Alt Legs/Rd)10:00-14:00…

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“When the body is strong, the mind thinks strong thoughts” – Henry Rollins Alpha @ Home WOD 11 Warm Up:Chili WarmShoulder DROM5min WAMRAP 2/2 Spiderman with rotationPigeon Pose 10 True Pushups / Pushup Progression Hero WOD: “Oscar Temores”8rds11 HRPU15/15 Lunges (Walking if able)19 Situps Finisher: Wipe Down Your Equip and Wash Yo Hands

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Catch up with your fellow Alphaholics for another virtual WOD today at 4:00pm with Coach Kay! Link below. https://us04web.zoom.us/j/Meeting ID: 213 515 5455 Alpha @ Home WOD 11 Warm Up:Chili Warm8min WAMRAP 5 Lunge-Lunge-Squat10 Pushups 5/5 Teter Totters Strength: 15min Clock 4 x 8/8 – Single Arm Floor Press4 x 8/8 – Split Squat**Split squat…

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This evening Kira will be hosting a virtual mobility class at 7pm. Take the time to unwind from the day, work out any soreness (I know my biceps havne’t felt this tight in long time) and check in on your fellow Alphaholics Click the link for mobilty class here, https://us04web.zoom.us/j/Meeting ID: 610-509-8498 Alpha @ Home…

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“This is not more than you can handle, this is more than you expected”– Unknown Alpha @ Home WOD 9 Warm Up: Get Your Chili Warm / Double Under Practice3rds10 KBS – Build5/5 Pillar with reach *Pushup Progression*Check video on the Alpha YouTube channel, www.youtube.com/user/TheToFu88 WOD: EMOM Every 2min x 6 Minute 1: 15 KBS…

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Do you miss your fellow Alpha members? Why not join them for this workout today Tuesday at 12pm. Coach Kay will be leading a vitual workout for you all as a way to check in with your fellow Alphaholics. Click the link below and WOD with your Alpha family today at 12pm! https://us04web.zoom.us/j/Meeting ID: 213…

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