Posts Tagged ‘Flex Friday’
May 3, 2019
Warm Up:8min WAMRAP:50 Plank with pushp 10 Banded Rows 5 Strict No Jump Burpees6 Push Jerk (Build) Strength: 15 Minute Clock4 x 8 Weighted Pushups4 x 8/8 DB Rows Choose Your Own Adventure:Partner WOD: “Oompa Loompa”8 Minute AMRAP4 Burpees over Bar6 Push Jerks (155/115) Flex:4 x 5 (Build) Close Grip Bench4 x 6 (Build) Seated…
Read MoreApril 26, 2019
Warm Up:3rds1:00 Deadbugs 8 Ring Rows 8 Good Mornings Deadlifts Strength: DeadliftLevel 1: 3 x 5 (+10lbs)Level 2: 3RM Choose Your Own Adventure WOD: “Sprint Tri”50 Cal Row40 Cal Assault Bike300m Run20 Cal Row10 Cal Assault Bike Flex:3 Rounds10 True Pushups10/10 Banded Hamstring Curls10 Feet Elevated Ring Rows10 DB RDL to Shrug (Heavy)
Read MoreApril 19, 2019
Warm Up:Chili Warm – 3min 3rds10 Banded Pullaparts 5 Burpee Walkups :40 Plank w/ PushupBench Press Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 4 x 4 (Build)*Heavier than 3.29.2019* Choose Your Own Adventure WOD: “der Schädel”50 Cal Row50 Burpees50 DB Stepups (50/35) Flex:4 Sets15 Rear Delt Flys20 Plate Front Raises15 Incline DB Bench
Read MoreApril 12, 2019
Schedule Reminder: Tomorrow morning FREE Community class at 9:30am followed by Yoga flow at 10:30am. Invite friends, family, sig O’s, co-workers, etc and help us show them why Alpha is the best! Warm Up:Shoulder DROM & Ankle Circuit 10min WAMRAP20 Double Unders / Practice10 True Pushups 10 KBS – (Build)Bench Press Strength: Bench PressLevel 1:…
Read MoreApril 5, 2019
Warm Up:3rds1:00 Ipsilaterl Deadbug 10 BB Good Mornings (Build)5 High Box Jumps5 Squat Cleans 5 Deadlift Strength: DeadliftLevel 1: 3 x 5 (+10lbs)Level 3: 3 x 3 (Straight)*Weight from 3.27.2019 Choose Your Own Adventure: WOD:500m40 Box Jumps30 KBS (AHAP)20 Burpees10 Squat Cleans (115/85)*Compare to 4.7.17* Flex:5 Rounds for completion10 – 8 – 6 – 4…
Read MoreMarch 29, 2019
Warm Up:10min WAMRAP 10 Kips / Kipping Practice 10 True Pushups 5 Box Jumps (Build)5/5 KB Clean 5 Bench Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 5RM Choose Your Own Adventure:WOD:10 Minute AMRAP8 T2B12 Box Jumps (24/20)8/8 Single Arm DB Clean + Press (50/35) FLEX:4 Sets of Each (Any Order)8 Leg Raises with…
Read MoreFebruary 15, 2019
Warm Up:Before WB – 500m Row 3rds6 Strict Pullups 6/6 Bottoms Up KB Press6 Burpees 6 Pause Push Press (Build) Strength: Push PressLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 3 (Build) Choose Your Own Adventure:WOD:30 Strict Pull-ups30 Strict Burpees30 Cal Row*Break up However* Flex:3 Rounds:8 Barbell Curls with 3 second Negatives6 Strict Pull-ups…
Read MoreAugust 4, 2017
Warmup: 3rds 1:00 Deadbug 10 Ring Rows 10 KB Good Mornings 10-8-6 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 5 RM *This is a test – Go get a PR! Choose Your Own Adventure: A) Flex Friday: 3 Rounds 10 Bicep curl to Arnold Press Max Rep Straight arm Push…
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