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August 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 be supplying the food and drinks for the party as a Thank You to each of our members that have made 5 years possible.  Families and friends welcome!

Warm Up:
Squat Prep
3rds
5 Strict Pullups
8/8 Getup Situp (Build)
5 :03 Pause Goblet Squats (Build
5 Back Squats (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 3 @ 80% with :90 rest
*Use heaviest weight from last week*

WOD: “Feedback”
12min AMRAP
21 Wall Balls (20/14)
15 DB Snatches (50/35)
9 Weighted Situps

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August 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.  Friends and families are welcome, Alpha will provide the spread and drinks as a Thank You to everybody who has made the last 5 years possible.  See any coach with questions.  Hope to see you all there!

Warm Up:
Squat Prep
3rds
10 Kips / Kipping Practice
5/5 Knee Hug Walking Lunge
5 Box Jumps (AHighAP)
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: Heavy 3 then MR @ 80%

WOD:
“Deadman Walking”
For Time
12/12 Walking Lunge
24 Pullups
12/12 Walking Lunge
24 Box Jumps (24/20)
12/12 Walking Lunge
24 MB2T (R+L=1)
12/12 Walking Lunge

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July 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
B) Double Unders
*Score is total Double Unders
*Partners can switch however they choose
*10min cap

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July 9, 2018

This Friday Happy Hour at Leaning Cask in Springdale.  They’re a micro brewery, dog friendly, and supported our Weights for Wayne Event – seems like a match made in heaven.  I’ll be there by 7pm but feel free to start earlier.  They’re will be a food truck on hand for goodies.

Warm Up:
Squat Prep
3rds
25 Double Unders or Singles
5/5 Pillar w/ arm reach
8 OH Press (Build)
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 6 (Build)
*Heavier than 7.2.*

WOD:
“Repeat”
Total Work
25 S2OH (115/75)
50 Front Squat
100 KBS – Russian (AHAP)
200 Double Unders
*Compare to 6.10.17*

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July 2, 2018

Holiday Schedule Update: Wednesday July 4th we will only be holding 1 class at 9am in the morning.  The class will be upcapped so if you would like to participate in the team workout that is the time.  The gym will be open from 9am – 11am (approximately) so if you would like to get a workout in on your own feel free to come anytime between then.  *Side note: you must be in the gym working prior to 10:30am*  See any coach with questions.

Warm Up:
Squat Prep
3rds
6-8 Strict Pullups
:25 Goblet Squat Hold (Build)
4 Burpee Walkups
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 7 (Build)
*Heavier than 6.11.18*

WOD:
“Lost”
6-9-12
Front Squat
M (185-155-135)
F (135-115-95)
Burpee Over Bar

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June 25, 2018

Warm Up:
Squat Prep
3rds
10 Scap Progression
:10 Hollow & Arch Hold
10 KBS – American (Build)
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Straight)
*Heaviest weight from 6.11.18*

WOD:
“American Way”
50 Thrusters (45/35)
40 Pullups
30 KBS – American (53/35)
20 T2B
10 Burpees
*Compate to 6.26.17*