Posts Tagged ‘Max Cal Row’
August 14, 2019
Schedule Reminder: Saturday August 17th Free Community WOD at 9:30am followed by yoga at 10:30am. Bring friends, family, co-workers, etc and show them why you love Alpha so much! Warm Up:2min Row – Easy3rds12 Banded Good Mornings 8 Elevated Ring Rows4 Hands Only Inch Worms Strength: Barbell RDLAll Levels: 4 x 6 (Build) WOD: “Woof”On…
Read MoreJanuary 11, 2019
Don’t forget Winter Wellness Challenge begins next Saturday January 19th. Let Alpha help you ensure 2019 begins on the right foot! Sign up with a friend and both of you will receive $20 off! Warm Up: Heat Yo Meat – Row *will count towards EC*3rds10 Banded Pullaparts 6/6 Single Arm Elevated RowBurpee Walkups – Strict…
Read MoreApril 4, 2018
Warm Up: 3rds PA Clean Warmup 3 way Pillar Series (:30 / :15) Hip/Rack Mobility Then 3rds 3-position Hang Squat Clean  + 2 FS (Build) *Hip / Hang / Low Hang* Strength: Squat Clean All Levels: 10min EMOM 1 Squat Clean – add weight every 2min WOD: “The Crew” 5rds 1:00 Max Cal Row…
Read MoreMarch 31, 2017
Warm Up: 3rds :25 Nose to Wall HS HOLD :15 Hollow Hold :15 Arch Hold 10 Kips/Kipping Practice 100m Shuttle Strength: Strict Pullups and HSPU All Levels: 4 x 5 *Add weight if necessary WOD: 20min EMOM Min 1: :30 max cal row Min 2: 10 T2B Min 3: 50m Farmer Carry (AHAP) Min 4:…
Read MoreJanuary 9, 2017
Remember this coming Friday is the going away happy hour for DP, Chops and Gibs at Zone 28 in Harmarville. Â We hope you can make it to send them off in proper Alpha fashion! Warm Up: Squat Prep Then 3rds 5 Partner Assisted Pullups 10 Goblet Squats (AHAP) 3 Athletic Burpees Strength: Back Squat Level…
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