AFA
  • Home
  • AFA Lacrosse Women's Programs
    • AFA 2023 Season Travel Program - Tryouts and season Info
    • AFA 2023 Season Evaluation Registration - Jan. 8th
    • 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 2022-2023 Training and Lacrosse Program Information
    • AFA WINTER Program Registration
    • THE ALPHA 300
    • AFA Fitness Blog
  • ALPHA LAX Spring Rec
    • Spring ALPHA LAX Pre-registration
  • Emergency Management Plans
    • AFA COVID Protocols and Self Screening Form
    • Crisis/Emergency Management Plan
    • Concussion Management Plan

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
    • AFA 2023 Season Travel Program - Tryouts and season Info
    • AFA 2023 Season Evaluation Registration - Jan. 8th
    • 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 2022-2023 Training and Lacrosse Program Information
    • AFA WINTER Program Registration
    • THE ALPHA 300
    • AFA Fitness Blog
  • ALPHA LAX Spring Rec
    • Spring ALPHA LAX Pre-registration
  • Emergency Management Plans
    • AFA COVID Protocols and Self Screening Form
    • Crisis/Emergency Management Plan
    • Concussion Management Plan