Alpha Fitness Daily Workout
From the monthly archives: June 2011
WOD
Dead Lift 80% 3×3
Back Squat 80% 2×6
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10 – 1 Arm KB Swings
10- 1 Arm Clean & Push Press
10- 1 Arm Snatch
x3
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Back Squat 80% 5×6
Bulgarian Split Squat 3×6 (Dumb bells)
Good Morning 4×5
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75 Weighted Sit Ups
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Snatch- 70% 1×5
Clean & Jerk- 70% 1×5
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10 KB Rows (each)
10 Push Ups
10 Hanging Leg Raise
x3
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Snatch Pull- 110% 3×5
Back Squat- 80% x2x6
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25 Heel Touches
50 Grasshoppers
x4
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Snatch (70%/75%/80%) x2
Clean & Jerk (70%/75%/80%) x2
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10 Push Presses (Dumb Bells)
5 Pull Ups
x3
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Snatch (60%/65%/70%) x2
Back Squat- 80% 5×6
Bulgarian Split Squat 3×8
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5 Romanian Dead Lifts
10 KB Crosschops
x3
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Snatch High Pull 70% (5×5)
Clean Dead Lift 70% 3×3
Back Squat 80% 2×6
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5 Good Mornings
60 sec Plank (weighted)
x3
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Snatch 65 % 2×4
Clean & Jerk- 65% 2×4
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8 Push Press (50%)
15 Hanging Leg Raises
x3
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