Alvie is my morning barista–serving up solid, fun, and definitely challenging workouts at the way-to-early hour of 5 am. I am very thankful that he is able and willing to show up each and every morning to teach this class. If there was no 5 am class, I would almost never get a workout. He has never been late, he never complains, and he confidently guides us bleary-eyed early birds through the workout and sends us on our way feeling so much better. This is definitely better than any cup of coffee I could substitute for my Double Edge hour (and I love coffee)! To get only better, when it’s over, Alvie has a freshly brewed pot of coffee ready for indulging! So, Alvie, thank you for each and every 5 am. I am ever grateful to you for being a keep component of my ongoing fitness and betterment.
Alvie was the first trainer to take me under his wing. He really took the time to teach me the movements and he genuinely cares if I get better or not. He is a very technical coach and when he is around it’s always a good time. Thanks Alvie for befriending me and taking the time to teach me all the small things that go unseen.
GROUP CLASS WORKOUT
Warm Up:
3 Rounds
7 burpees, 15 airsquats 15 PVC pass throughs
Strength:
10×2 Touch and Go Squat Squat Cleans (Every 50 Seconds)
Foundational: 10×2 Power Clean (Not touch and Go)
Metcon:
Dynamic
12 Minute AMRAP
50/45 Cal row or 45/40 Cal bike
40 Lateral Burpees
30 Pull Ups
Max Clean and Jerks @135/95
Foundational
12 Minute AMRAP
40 Cal Row or 35 Cal Bike
35 Burpees
30 Ringrows
Max KB Swings 53/35
Mobility:
Pre – Banded Hip Extension (pg. 329)
Post – Lat Smash with Lacrosse Ball
SKILLS CLASS
Butterfly Pull Ups
High Box Jump Efficiency
Mastering The Double Under
COMPETITORS CLASS WORKOUT