Wednesday, 9-7-2016


Wednesday, 9-7-2016

Alpine Members!!! We have some exciting news to announce!! We will be hosting The Outlaw Way Barbell Camp on November 12th-13th with Jared Fleming, 2015 & 2013 National Champion and 3x World Team member. A two day camp with a phenominal lifter and coach for a reasonable price. REGISTER HERE
This camp is for everyone who wants to get better at the Snatch and Clean & Jerk, not just elite lifters, but anyone from coaches to beginners. You don’t want to miss this camp!!

Workout of the Day
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 2 – Supine Ring Rows x 10-12 reps @
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down

***On station 2, refer back to yesterdays post about tempo training and how to do a tempo of


For time, 21-15-9 of:
Thrusters (135/95 lbs)
Ring Dips
Lateral Burpees Over the Barbell

Post your scores to Wodify!