Coach.Alex.Wilson

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Fitness Coach for Grapplers & Martial Artists in Reno, NV area

22/02/2023

I totally forgot to post this nasty workout from this Saturday. This one got me sweating!
Here's the workout
Level 3
A) Alternating pendlay rows
B) Kickstand deadlifts
C) Turkish get ups
D) Mixed stance front squats
Level 2
A) Alternating bent over rows
B) Kickstand deadlifts
C) Half turkish get ups
D) Mixed stance goblet squats
Level 1
A) supported alternating bent over rows
B) Kickstand deadlifts
C) Alternating floor press
D) Mixed stance box squats
40 minute EMOM
That's the most I've every sweat doing one of these. I had to hang my workout shirt to dry while I train some clients after! As always pick a level and stick to it the best you can. Give this one a shot!!

12/02/2023

This one was brutal! None stop suffering from start to finish. These are the kind of workouts that test your physical and mental toughness, and push you to be better!
Here's the workout
Level 3
20 Box pistol squats each side
20 Single arm renegade rows each side
20 Cossack squats
20 Single arm jerks
Level 2
20 assisted pistol squats each side
20 Single arm renegade rows on knees each side
20 Assisted cossack squats
20 Single arm push press
Level 1
20 assisted box pistol squats each side
20 Supported rows each side
20 Lateral lunges
20 Single arm overhead press
40 minute AMRAP
For me, I could push through most of these movements, but the cossack squats were killing me. I ran 1.2 miles the day before in my barefoot shoes so my feet were cramping up every couple reps, which was a good excuse to take a break. But also exposed one of my weaknesses.
As always with the workout you want to pick a level or a mix of levels and stick to it. Have fun with this one!

28/01/2023

As always, this was a tough class. These movements are hard enough without holding them at end range. But this was a whole different kind of hard. Here's the workout.
Level 3
3 rep max hold chin up
3 rep max hold back squat
3 rep max hold push up
3 rep max hold goodmorning
6-8 sets
Level 2
3 rep max hold eccentric chin up
3 rep max hold goblet squat
3 rep max hold Incline push up
3 rep max hold goodmorning
6-8 sets
Level 1
3 rep max hold TRX curl
3 rep max hold squat
3 rep max hold Incline push up
3 rep max hold goodmorning
6-8 sets
I always like to work on people's weaknesses, and this workout definitely did that. Good job everyone!

22/01/2023

This one was a killer! There were about 2 or 3 times I felt like I had to throw up, but sometimes we need a workout like that!
Here's the workout.
Level 3
Max rep cleans
Max rep pull ups
Max rep jerks
Max rep prisoner squats
Max effort Row or ski
3-5 Rounds
Rest 3 minutes in between each round
Level 2
Max rep deadlift high pulls
Max rep eccentric pull ups
Max rep push press
Max rep prisoner squats
Max effort Row or ski
3-5 Rounds
Rest 3 minutes in between each round
Level 1
Max rep deadlifts
Max rep Inverted rows
Max rep overhead press
Max rep prisoner box squats
Max effort Row or ski
3-5 Rounds
Rest 3 minutes in between each round
Simple but brutal!! The hardest part about this one is having the mental toughness to not stop until you get through every movement. Having a partner on this one definitely helps.
Give it a shot!

15/01/2023

Another great class yesterday! This one was oddly challenging. Most of the workouts have me on the verge of throwing up, but this one just all of a sudden got really hard.
Here's the workout
Level 1
20 minute Alternating EMOM
A) Suit case carry hold
B) TRX mountain climbers
C) Pike Hold
Level 2
20 minute alternating EMOM
A) Barbell suit case carry hold
B) Hanging knee raises
C) Elevated handstand hold
Level 3
20 minute Alternating EMOM
A) Barbell suit case carry walks
B) Hanging leg raises
C) Handstand hold
Level 1
20 minute alternating EMOM
A) Assisted box step up with calf raise
B) Single leg balance
C) assisted lunges on toes
Level 2
20 minute alternating EMOM
A) Box step up with calf raise
B) BOSU ball balance
C) assisted lunges on toes
Level 3
20 minute alternating EMOM
A) Box jumps
B) Single leg BOSU ball balance
C) Lunges on toes

08/01/2023

Great work to everyone who showed up today! It was Izzy's birthday, and she asked me to make this workout super hard. Luckily for me, I hurt my back on Tuesday, so I didn't have to do the super hard workout!
Here is the workout:
Level 3
40 Back squats
30 Box jumps
20 Overhead lunges
10 Duck walks
4 sets
20 minute time limit
Level 2
40 Goblet squats
30 Box step ups
20 Front rack lunges
10 Assisted duck walks
4 sets
20 minute time limit
Level 1
40 Box squats
30 Assisted box step ups
20 Lunges
10 Deeps squat holds
4 sets
20 minute time limit
Level 3
40 Push ups
30 Ball slams
20 Pull ups
10 Wall walk outs
4 sets
20 minute time limit
Level 2
40 Incline push ups
30 Ball slams
20 Eccentric pull ups
10 Pike walk outs
4 sets
20 minute time limit
Level 1
40 Incline push ups
30 Ball slams
20 Inverted rows
10 Walk outs on knees
4 sets
20 minute time limit.
Try it out and let me know what you think!

19/12/2022

Thank you to everyone who came out to watch my first competition back!! It didn't go as planned, I lost 4 matches. But for the first time in 6 competitions, I didn't have any performance anxiety for my last 2 matches. So that is a big win for me! Also, good job to my teammates who came out and killed it!!!
I'm excited for the next one!!

26/11/2022

Fun small group today. These ladies kicked my butt, I could hardly keep up!
Here's the workout.
Level 1
80 cheater curl and press
80 supported squats
80 incline wide push ups on knees
80 Seated goodmornings
80 Inverted rows
80 Downward dog to cobras
Level 2
80 hang clean and press
80 prisoner box squats
80 Incline wide push ups
80 deadlifts
80 Inverted rows
80 Downward dog to cobras
Level 3
80 hang snatches
80 prisoner squats
80 wide push ups
80 cleans
80 Inverted rows
80 Downward dog to cobras
This was an interesting one. The hour flew by so fast but I am exhausted from it. You must do all 80 reps before moving on to the next movement. Try to do as many reps as you can in a row.
If you're looking for a good way to burn off all the sweet potatoes, here it is. Try it out!

12/11/2022

We had a huge class today! Thank you everyone for showing up and powering through this intense workout with me!
Here's the workout in question.
Level 1
20 Incline push ups
20 Inverted rows
5 Rounds
But you have to do 10 seated deadlift to curl in between each set
Level 2
20 Incline push ups
20 Eccentric pull ups
5 Rounds
But you have to do 10 Deadlift high pulls in between each set
Level 3
20 Push ups
20 Pull ups
5 Rounds
But you have to do 10 Clean and jerks in between each set
Level 1
10 Lateral lunges
10 Sit ups
4 Rounds
But you have to do 5 Box squats in between each set
Level 2
10 Supported Cossack squats
10 Laying toes to bar
4 Rounds
But you have to do 5 Goblet squats in between each set
Level 3
10 Cossack squats
10 Toes to bar
4 Rounds
But you have to do 5 Back squats in between each set
This one just burned all over. Nothing was safe by the end of it all. I walked out of the room sore on this one. Again great job to everyone who went through this with me this morning!
See you guys next Saturday!

29/10/2022

Another lunge burner this morning with the crew. Here's the workout!
40 minute EMOM
Level 1
A) Box squat to press
B) Alternating dumbbell deadlift to curl
C) Supported split squat
D) TRX curl hold
Level 2
A) Dumbbell thrusters
B) Alternating dumbbell deadlift high pull
C) Goblet split squats
D) Sitting chin up hold
Level 3
A) Barbell thrusters
B) Alternating dumbbell clean and jerk
C) Zercher split squats
D) Chin up holds
This one is really tough. In this workout you do each movement the whole minute of the EMOM unless you fail, if you fail you get to rest until the next minute. Pick a level and try to stick to it!

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http://CoachAlexWilson.com/

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