Bench!

This dude thinks playing on rings is good

More gymnast photos

For time:

100m Sprint
10 Bench Press
100m Sprint

8 Bench Press

100m Sprint
6 Bench Press
100m Sprint
4 Bench Press
100m Sprint
2 Bench Press

This girl thinks you should do more pushups

Box Jumps!

Sweet boxes ready for action

19"

10 Rounds for time of:

10 Box Jumps
5 Deadlifts

1 min rest

Pickle Juice Sport! Yes, it's real and it's delicious!

5 rounds for time of:

250m Row

10 Ring Pushups

20 KB Hang Snatch

1 min. rest

Quads

400 yards of walking lunges for time.

Preparation

21-15-9 reps for time of:

Thruster
Ring Row

New Graduates!

Another new batch of graduates with freaky improvements in performance and range of motion!

Crushing It

New gear from my workout partner GC. Thanks brother!

BEAST

50-40-30-20-10 reps for time of:

Double Unders
Situps

And....See I told you they were cool! Even McConaughey rocks them!

Couplets!

"Solinsky's Itchin'"

BEAST:

AMRAP in 15 minutes of:

2 Rounds of:
5 Ring Pullups
20 Situps

2 Rounds of:
200m Run
20 Air Squats

Complete both couplets for one round. As many rounds as you can in 15 minutes. Post rounds and fractions to comments.

Aerobic!

New 20" toys under construction

4 rounds for time of:

500m Run
500m Row

Snatch!

A local legend makes his mark.

BEAST

3 rounds for time of:

20# wall ball shots at 10.5 ft. target, 30 reps
75# squat snatch, 30 reps

AMRAP!

New toys: 1 and 1.5 pood kb's

AMRAP in 15 minutes of:

5 Push Press
7 Box Jumps

6 Rounds!

6 Rounds for time of:

10 Thrusters 95#
10 Ring Pushups

Alpha Course Day 12 - Graduation Day!

We had our first two athletes complete the 12 session Alpha Course with a couple more close behind. They have done great, have seen improvement in their range of motion, and most importantly realized performance improvements. Congrats guys!

For time:
200m Run

15-12-9
Squat
Pushup
Ring Row

200m Run

Legs!

BEAST

AMRAP in 20 minutes of:

185# Back Squat, 7 reps
OH walking lunge w/ 45# db right hand, 10 steps
7 burpees
OH walking lunge w/ 45# db left hand, 10 steps

Alpha Course - Day 11

200m  Run

21-15-9 of:
KB Swings
Pullups

200m Run

Alpha Course - Day 10

AMRAP in 20 min. of:

10 Dumbbell hang snatch, right arm
25 ft. weighted lunge, weight at chest
10 Dumbbell hang snatch, left arm
25 ft. weighted lunge, weight at chest

Alpha Course - Day 9

God Bless Texas

Warmup:

800m Run or Row

3 Rounds of:

5 pullups

10 pushups

15 air squats

Workout:

3 Rounds for time of:

400m Run

15 pushups

Why The Alpha Course?

Early ramp-up participants

I have had people ask questions recently concerning the Alpha Course. Why exactly is it necessary to complete an introductory course? Why couldn't someone just jump straight into doing long and heavy or high repetition training days? Wouldn't they see better results faster?

The answer is, it is not necessary to go through an introductory course; someone could jump straight into a super intense training program; and they might even see results faster than if they took the time to ramp up their training!

However, what we're trying to do here is increase a person's work capacity. Why? When your work capacity is increased, you can train longer, harder, heavier, and at a higher intensity, and still recover and give it 110% the next day. Furthermore, by learning and training with different functional movements, our bodies adapt to the unknown. In other words, if you have only been running for your workout, your body will adapt to that specific movement. When it's time to carry groceries, put the Christmas lights up, or chop down a tree, your run training suddenly leaves you unprepared.

So, ramp up slowly. Learn your own intensity levels and train them to be stretched. Allow yourself to always be ready and recovered to train really hard the next time. Take the time to learn new movements that are at times uncomfortable and sometimes seem far from the training that will help you achieve your personal goals. After a short month, your body will be changing, your mind might have already changed, and soon you won't recognize the fit looking person staring back at you in the mirror.

Alpha Course - Day 8

10! reps of:

Med Ball Power Clean
Situps