Alpha Sunday Showdown Update!  Championship Round will have an added twist! 🦁Stay tuned for details coming really soon! ______________________________ Friday Strength: Bench press 8x5 or 135/95 WOD: 50-40-30-20-10 Thrusters 75/55 Double unders  Who inspires you? Comment below __________________________________________ Tuesday Skill: Power Snatch 4x1@ 70% 4x1@ 75% 3x1@ 85% 3x1@ 90% WOD: AMRAP 10 MIN: 15 KB Snatches (L) 15 KB Snatches (R) 30 Burpees 6” target Post: 3x10 Back extensions "Heavy" 3x15 Weighted sit ups  ☀️Summer is Here! ☀️ If you don't have a water bottle with you at all times, chances are that you are not drinking enough. The amount of water you need is based on a few factors, including your size, activity level, sweat/climate, and your eating habits. As a baseline, it is recommended to drink half your body weight in ounces each day. For example, if you weigh 140lbs, aim to drink at least 70oz of water each day!  *Caption this...* What's going on here? ______________________________ Wednesday Strength: Front Squat "Pause Squats 3 sec" 1x4 @ 65% 1x4 @ 70% 1x3 @ 75% 1x3 @ 85% WOD: 2 ppl team 5 rounds 6 Rope Climbs 40 Cal Row Post: 3X15 Weighted Back Extensions  @undergroundprep is in the house today! Starting at 4pm. They will be here to answer any questions you may have, and they will be taking orders for the week!  🦁#UnleashYourAlpha
 ☀️SUMMER SPECIAL!☀️ ____________________________ Strength: Back Squats: 1*10 60% or 135/95 1*8 65% or 155/115 1*8 70% or 185/135 1*8 75% or 205/ 155 Front Squat: 1*5 60% or 75/55 1*5 65% or 95/65 2*5 70% or 115/75 WOD: 10 Min AMRAP- 10 Push Press 75/55 15 Box Jumps 10 SDHP 75/55  Monday Skill: Back Squat: 1x10 60% or 135/95 1x8 70% or 155/115 1*6 75% or 185/125 1*4 80% or 205/ 145 Front Squat 1*5 60% or 95/65 2*5 70% or 115/75 WOD: 3 rounds 20 Row or Bike 15 Power Cleans 115/75 12 Pull Ups Post: EMOM- 6 MINS 3- Reverse or Negative Muscle ups  Thursday Skill: EMOM 8 MIN 3- OHS WOD: 3 Rounds 800m Row 20 Burpee Box Jumps Rest 3 Mins  Kill Cliff will be at Shield tomorrow, offering samples! _____________________________ Tuesday Skill: 3RFT: 8 Bench Press, 225/115 10 Ring Dips 15 Ring Row WOD: 3 rounds 100 Double Under 20 SDHP 95/65 POST: EMOM 12 mins 3 weighted strict Pull ups AHAP  Monday Skill: Every 2 mins RDL + Bulgarian Split Lunge 1x8 @ 65% or 95/65 1x8 (R) 1X8 (L) 1x8 @ 70% or 115/95 1x8 (R) 1X8 (L) 1x6 @ 80% or 135/115 1x8 (R) 1X8 (L) 1x6 @ 85% or 155/135 1x8 (R) 1X8 (L) WOD: 21 DB/KB Thrusters 50/35 7 MU’S OR 14 Chest to bar pull ups 15 DB/KB Thrusters 50/35 7 MU’S OR 14 Chest to bar pull ups 9 DB/KB Thrusters 50/35 7 MU’S OR 14 Chest to bar pull ups Note: 50/35 on each arm Post: 50 Push ups 2 min Rest 40 Push ups 2 min Rest 30 Push ups 2 min Rest 20 Push ups 2 mins Rest 10 Push ups
 Alpha Sunday Showdown! Round 3 WOD! Link in our Bio! 🦁 __________________________ Wednesday Skill: Power Clean 70% 1x4 75% 1x3 80% 2x3 85% 2x2 WOD: 5 Rounds 4 Strict Pull ups 25 wallballs 20/14 Note: Weighted pull ups 20/10 Post: 8 rounds 25 cal row rest: 45 sec  No Alpha Sunday this weekend! Enjoy your Sunday!  Excited to announce yet another Vendor for #THEshowdown ! @livesore will be there with an awesome assortment of apparel. Side note... Rx male division is officially FULL. But there is still room in RX female, intermediate male and Intermediate female. Get your spots now. Link in Bio!  Excited to announce @hollowrockgear will be in attendance at the Alpha Sunday Showdown. Awesome gear and great people. Can't wait to have them out.  Championship Round Workout. Unleash Your Alpha! Every 2 minutes complete 12/8 calories on the Assault Bike and 1 Clean and Jerk. Weight will increase every round. Continue until failure. Athlete to complete the round at the heaviest weight will be crowned Tournament Champion. (135/95. 155/115, 185/135, 205/155, 225/165, 245/185, 265/200, 285/215, 315/235, 335/250, 355/265) ▪ In the event of a tie, Athletes will have a 2 min rest period. Weights will be adjusted to the heaviest completed weight by both athletes. Then the clock will begin again, and athletes will complete 12/8 calories on the assault bike and 1 clean and jerk every 2 minutes. First athlete to fail loses. ▪ Intermediate will complete 8/5 calories on the assault bike - Intermediate Weights: (95/70, 115/85, 135/95, 145/105, 155/115, 165/125, 175/130, 185/135, 195/145, 205/155, 225/165) • If athletes complete a round at 225/165 weight will continue to increase 20 pounds for men and 10 pounds for women every round.