Posts Tagged ‘Flex Sesh’
February 8, 2019
Warm Up:3rds1:00 Deadbug 8 Kang Squats 6 Athletic BurpeesDeadlifts Strength: DeadliftLevel 1: 1 x 5 (+10 lbs)Level 2: 7 RM – Go for it! Choose Your Own Adventure:WOD:15 Cleans (155/115)30 Burpee Over Bar60 Wallballs *Compare to 2.9.2018* Flex:Superset 4×10 Barbell Curls10/10 Dumbell SnatchThen3 x 10 Med Ball Throw Sit-ups
Read MoreFebruary 1, 2019
Warm Up:Before WB – 2min Row – Easy Pace2rdsPA Clean Warmup (Build):10 Superfriend + 4 FS Then EB Pullunders Then 3 position Squat Clean (Build) Strength: Squat CleanLevel 1: TechniqueLevel 2: Find a Heavy 3 Choose Your Own Adventure: WOD:3 Rounds:500m Row10 Clean and Jerk (135/95)*Compare to 2.2.2018* Flex:4 Rounds:8 seated DB Press (Build)8 Front…
Read MoreAugust 17, 2018
Schedule Reminder: No morning classes due to 2nd Annual Alpha Decathlon beginning at 9am. Alpha 5 year Anniversary Party to follow Decathlon, families and friends welcome. Warm Up: 3rds 10 Banded Pullaparts 7 Strict No Jump Burpees 4 Broad Jumps 7 Depth Pushups *Scale to True Pushup* Strength: Bench Press Level 1: 3 x 5…
Read MoreMay 19, 2017
Warm Up: 3rds Deadbug :45 10 Weighted Good Mornings (Build) 6 Bent Over Barbell Row (Build) 3 Speed Deadlifts (Build) Strength: DeadLift Level 1: 1 x 5 (+10) Level 2: 5 x 1 (Build) *Level 2 NO failed reps Choose Your Own Adventure: Flex Sesh: 4 Rounds 8 OH DB Tricep Extension 8/8 DB Bicep…
Read MoreApril 28, 2017
Warm Up: 3rds :40 Deadbug 15 Banded Good Mornings 10 Bent Over BB Row 10/10 Jewetts Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 5 x 3 (Build) *Goal should be around 90% of 1RM Choose Your Own Adventure: Option A: 50 Calorie Bike 50 Buprees 50 Ball Slams *Movements can be done…
Read MoreMarch 2, 2017
CrossFit: Warm Up: Rack Mobility PA Clean Warmup x 2 3 x 5 Clean Pull unders (Build) 3 x 5 Hip Cleans (Build) Strength: Hang Squat Clean Level 1: Technique Level 2: Heavy 3 EMOM: 5min 3 @ 80% of Heavies Set Choose Your Own Adventure: WOD: 5min EMOM 2 @ 90% 5min EMOM 1…
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