Posted on

June 12, 2019

Note: Please clean out your cubbies before Friday. All items left in cubbies on Friday will be subject to disposal ie may be thrown out.

Warm Up:
3rds
1:10 Deadbug
8 Australian Pullups
8 DB RDL (Heavy)
5 Deadlifts
:10 AB Sprint

Strength: Deadlift
Level 1: 1 x 5 (+10lbs)
Level 2: 1 rep every 0:30 for 15 minutes

WOD: “Stanky Legs”
Tabata Assault Bike
8 x 0:20 on, 0:10 off

Posted on

May 24, 2019

Reminder: Make sure to sign up for Murph this coming Monday. Heats will go every 30min beginning at 9am. Make sure to arrive 15min prior to your heat or we will ask you to move to the following heat. See a coach with any questions.

Warm Up:
3rds
1:10 Deadbugs
8 Australian Pullups
8 DB RDLs (Heavy)
50m DB Carry
Deadlifts

Strength: Deadlift
Level 1: 3RM
Level 2: 1RM

Choose Your Own Adventure:

Partner WOD:
10min AMRAP
50m Heavy Object Carry (AHAP)
100m Sprint

Flex Sesh:
4rds
4 Manual Resistance Hammy Curls
8 DB Pullovers
8/8 Hammer Curls

Posted on

May 1, 2019

Warm Up:
Chili Warm – 3min
3rds
PA Clean Warmup (Build)
5/5 Pillar with arm reach
10 KBS – American (Build)
5 Power Cleans (Build)

Partner WOD: “Rescue Rangers”
60 S2OH (135/95)
60 Russian KBS (AHAP)
60 Cal AB
40 Power Cleans (185/135)
40 Russian KBS
40 Cal AB
20 DL (275/185)
20 Russian KBS
20 Cal AB
*Chipper Style, Partners Split Work Evenly*

Posted on

April 5, 2019

Warm Up:
3rds
1:00 Ipsilaterl Deadbug
10 BB Good Mornings (Build)
5 High Box Jumps
5 Squat Cleans
5 Deadlift

Strength: Deadlift
Level 1: 3 x 5 (+10lbs)
Level 3: 3 x 3 (Straight)
*Weight from 3.27.2019

Choose Your Own Adventure:

WOD:
500m
40 Box Jumps
30 KBS (AHAP)
20 Burpees
10 Squat Cleans (115/85)
*Compare to 4.7.17*

Flex:
5 Rounds for completion
10 – 8 – 6 – 4 – 2
Depth Pushups with explosive Rebound
8 Dumbbell Goblet Squats (Build)
8 Single Arm KBS (53/35)

Posted on

March 6, 2019

Don’t forget this coming Saturday 9:30am Free Community class followed by Flow with Tori “Wheels” Brown afterwards. Bring your family, friends, co-workers anybody you would like to share the Alpha love with. All are welcome!

Warm Up:
3rds
20 Double Unders / Practice
1:00 Deadbug
8 Good Mornings (Build)
8 Hang Power Cleans (Build)
Deadlifts

Strength: Deadlift
Level 1: 1 x 5 (+10lbs)
Level 2: 3 x 5 (Straight)
*Same as 2.8.2019*

Partner WOD:
15 Minute AMRAP
1, 2, 3, 4…
Power Cleans
5, 10, 15, 20…
DU (Lateral Hops)
*Each partner complete reps*