Posted on

January 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*
3rds
10 Banded Pullaparts
6/6 Single Arm Elevated Row
Burpee Walkups – Strict No Jump – Burpee

Strength: DB Bench Press
All Levels: 4 x 7 (Straight)
*Use weight of heaviest set from 1.4.19*

WOD: “Speedboat”
Every 3min x 5
1min Max Cal Row
10 Burpees
*Score is total Cals over 5rds*
**Compare to 1.9.17*

Posted on

April 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
2:00 Rest
*Score is total cals over 5rds*

Posted on

January 9, 2017

Remember this coming Friday is the going away happy hour for DP, Chops and Gibs at Zone 28 in Harmarville.  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 1: 3 x 5 (+5)
Level 2: 4 x 4 @ 85%

WOD:
“Speedboat”
Every 3min x 5
1min Max Calorie Row
10 Burpees
*Score is total Cals