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THE ALPHA 300


25 Pull Ups (NO bands)
50 Thrusters (75 lbs.)
50 Power Cleans (85 lbs.)
50 Box Jumps (24 inch box)
50 TRX Pikes
50 Bench Press (70% of body weight)
25 Pull Ups (NO bands)


THE 300 CHALLENGE


Finish THE ALPHA 300 workout in UNDER an hour.
Once the 300 CHALLENGE is DOMINATED, try to best your time with each subsequent workout!

THE ALPHA 300 - Youth Challenge


25 Pull Ups (No bands)
50 Box Jumps (18 inch box)
50 Push Ups (correct form)
50 Goblet Squats (35 lbs.)
50 TRX Leg Tucks 
50 Dumbbell Step Ups (25 each leg, holding 15 lb. dumbbells, 18 inch box)
25 TRX Rows

Finish THE ALPHA 300 - Youth Challenge workout in UNDER an hour.
Once the 300 CHALLENGE is DOMINATED, try to best your time with each subsequent workout!

​
  • Home
  • AFA Lacrosse Women's Programs
    • Alpha Elite Selected Athlete Fees
    • 2022 AFA Summer Selected Athlete Registration
    • What's NEW
    • Player and Parent Contract for AFA
    • AFA Recruiting Resources
    • AFA Alumni
    • AFA Lacrosse Photos
    • Opportunities for Lacrosse Athletes
    • About Us
  • Alpha Female Athlete Training
    • Winter Training and Lacrosse Program Information
    • AFA Winter Program Registration
    • THE ALPHA 300
    • AFA Fitness Blog
  • ALPHA LAX Spring Rec
  • Emergency Management Plans
    • AFA COVID Protocols and Self Screening Form
    • Crisis/Emergency Management Plan
    • Concussion Management Plan