Weekend!

Texas Sunrise

1 Round for time:

400m Run

15 Walking Lunges each leg

15 Ring Rows

15 Knees to Elbows

15 KB Swings

400m Row

Braum's cows are awesome

Alpha Course - Day 6

Skill: Wall Ball Shots
Take a 20# med ball, front squat it, and throw it at a target 10 ft. high.

Workout

5 rounds for time of:

7 Wall Balls Shots

7 Pushups

7 Ring Rows

6pm Class!

6pm Girls Results - Day 1 (top) & Day 2 (bottom)

The Alpha Course is expanding and now has an awesome 6pm group! The girls kicked it off with the benchmark workout:

200m Run or Row

15-12-9

Squat

Ring Row

Pushup

200m Run or Row

They will meet again tonight, then jump ahead and be on track with the rest of the Alpha Course groups. Tonight they will be doing:

10-9-8-7-6-5-4-3-2-1 reps of:

Deadlift

Push Press

Should be fun.

Alpha Course - Day 5

300m Row
12 kb swings 16kg
10 knees to elbows
10 push press
REST 1 min.

3 rounds for time.

Post times and weights used.

Alpha Course: Day 4

I am posting this early because I will be traveling. You may do this on Tuesday or Wednesday.

3 Rounds for time:

200m Run
30 ft. walking lunges
10 pullups (jumping or assisted)

Post times and pullups to comments.

Thrusters!

Alpha Course

4 Rounds for time of:
250m Row or Run
10 Thrusters, 15kg bar
2 min. rest

A thruster is a front squat into a push press.

So... Row 250m and go straight into your thrusters. Rest exactly 2 minutes between rounds. Post round splits and/or overall time to comments.

BEAST
AMRAP in 20 minutes of:
400m Run
1:1  Rest/Work

Day 2 - Alpha Course

The most comprehensive and easiest description of the deadlift set-up.

Review
Air Squat

Skill
Deadlift
Push Press

Workout
10-9-8-7-6-5-4-3-2-1 (or 10!) reps of:

Deadlift 20# medicine ball
Push Press 15kg bar

For time.

So....This workout is 10 rounds. The first round you do 10 dead lifts then 10 push press, the second round 9 dead lifts then 9 push press, etc. If you don't have a med ball, lift something else. If you think you can go heavier without killing yourself then go for it. Remember, the push press is simply a shoulder press with a little bit of legs. Bar is in front on your shoulders, dip a couple inches and drive it overhead.

FGB!

Alpha Course: REST DAY

BEAST
3 Rounds for max reps of:
1 min. wall ball shots 20#
1 min. sumo dead lift high pull, 75#
1 min. box jumps, 20"
1 min. push press, 75#
1 min. row for calories
1 min. REST

Organic Valley eggs. Super good tasting and all-round awesome.

Day 1 - Alpha Course

Skill
Air Squat

Workout
For time:
200m Run

15 - 12 - 9
Squat
Push up
Ring row

200m Run

So.... After your first 200m run you would do 15 squats, 15 push-ups, then 15 ring rows, followed by 12 squats, 12 push-ups etc. etc. ending with a 200m run and "TIME!"

Lunge!

BEAST
100ft. Lunge
21 Pullups
21 Situps
100ft. Lunge
18 Pullups
18 Situps
100ft. Lunge
15 Pullups
15 Situps
100ft. Lunge
12 Pullups
12 Situps
100ft. Lunge
9 Pullups
9 Situps
100ft. Lunge
6 Pullups
6 Situps

INTERMEDIATE
50ft. Lunges w/ assisted pullups

NEWBIE
20ft. Lunges w/ jumping pullups

Heavy Thruster

BEAST
5 Rounds for time of:
135# Thruster 15 reps
400m Run

INTERMEDIATE
5 Rounds for time of:
95# Thruster 15 reps
400m Run

NEWBIE
5 Rounds for time of:
45# Thruster 15 reps
200m Run

Heavy!

BEAST
INTERMEDIATE
NEWBIE

1 Shoulder Press every minute on the minute (EMOM) for 10 minutes @ 100-110% of 5RM
Rest 5 minutes
Deadlift 5RM
Rest 5 minutes
Run or Row 2K

After the shoulder press EMOM, rest, then begin warming up on the deadlift, working up to your 5 rep max. Rest 5 minutes then start your run or row time trial. Post weight lifted and time trial time to comments.

AMRAP!

Complete as many rounds as possible in 15 minutes of:

BEAST
5 Push Jerk with 50# dumbbells
7 Box Jumps @ 30"

INTERMEDIATE
5 Push Jerk with 25# dumbbells
7 Box Jumps @ 20"

NEWBIE
5 Push Jerk with 10# dumbbells
7 Box Jumps @ 6"

The push jerk begins with the dumbbells at the shoulders. Next, a short dip and explosive drive to get the dumbbells locked in extension overhead. A dive under the weight may be necessary, but the movement is not finished until you are standing erect with arms locked overhead.

Ten Rounds!

BEAST
10 Rounds for time of:
10 Pullups
10 Dips
10 Situps
10 Air Squats

INTERMEDIATE
10 Rounds for time of:
6 Pullups
6 Dips
6 Situps
6 Air Squats

NEWBIE
10 Rounds for time of:
5 Assisted or Jumping Pullups
5 Assisted dips
5 Situps
5 Air Squats

Clean!

One of my favorite old training partners. P's nails her slo-mo power clean!

BEAST
INTERMEDIATE
NEWBIE

Clean 7 sets of 3

Squat Clean or Power Clean. Whatever you need to do to get the most weight onto your shoulders for a set of 3. Warmup, do some light reps of the movement, then start your first set of 3. Rest ATLEAST 2 minutes between sets. Post your heaviest set of 3.