Alpha Fitness Daily Workout
From the monthly archives: February 2012
WOD
Power clean – 65% x 3 x 5
Hang snatch (below knee) – 60% x 2 x 5
Snatch push press + Overhead squat – 70% x 3+2 x 3
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5 pull-ups
5 push-ups
5 KB Half Moons
WOD
Clean – 70% x 3 x 5
Clean Pull – 85% (of clean) x 4 x 5
Front squat – 75% x 3 x 5
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AMRAP- 15
15 Squats
15 KB Swings
15 V-Crunches
Continue Reading →WOD
Jerk behind the neck – heavy single; 80% of HS x 1 x 3
Power snatch – 65% x 3 x 5
Push Press – 70% x 5 x 3
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200 m sprint
20 Wall Balls
X3
Continue Reading →WOD
Snatch – 70% x 3 x 5
Snatch Pull – 85% (of snatch) x 4 x 5
2 Sec Pause back squat – 65% x 5 x 5
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AMRAP- 7 Minutes
Burpees
Continue Reading →WOD
Snatch – heavy single
Clean & jerk – heavy single
Front squat – heavy double
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MAX Burpees in 7 Minutes
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WOD
60 Second MAX Vertical Jumps
50 Squats
40 Push Press
30 Double Unders
20 Sit Ups
10 Push Ups
X5
Continue Reading →WOD
Overhead squat – 2RM; 90% x 2 x 2
Push press – 90% (of Monday’s 5RM) x 5 x 3
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AMWRAP- 15 Minutes
15 KB Swings
5 Pull Ups
15 OHS @40%
5 Burpees
Continue Reading →
WOD
Mid-hang snatch – 3RM; 90% x 3 x 2
Power clean – 70% x 3 x 3
Snatch deadlift – 5RM
Stiff-legged deadlift – 3 x 5
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15 kb swings
20 KB Cross Chops
WOD
Back Squat – 90% x 4 x 5
Deadlift 1RM
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100 Sit Ups
100 KB Swings
500 Single Unders
Continue Reading →
WOD
Snatch – heavy single
Clean & jerk – heavy single
Front squat – heavy double
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100 Double Unders
Continue Reading →Archives
