Programming for April 24th through April 30, 2017

FRIDAY NIGHT LIGHT WAS A GREAT TIME!! 

FRIDAY NIGHT LIGHT WAS A GREAT TIME!! 

Thank you for your understanding with the limited gym time over the weekend due to Dr. Sean and Dr. Jeremy's Bulletproof Coaches seminar. They worked hard to host coaches from several states and five different countries. It was a succesful weekend for them.

This upcoming Friday is Ladies Night. Please see Coach Aja with any questions you may have.

SPRING APPAREL IS AVAILABLE
Limited number of sizes and colors are available in the gym.
Place your orders online here.
Murph Tees and Tanks are also available to pre-order.
www.instanttshirts.com/ala

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Monday April 24, 2017

WARM UP:
3 Rounds for quality.
100ft side step (50ft down and back)
20 Groiners
10 v- ups
2 rope climbs

WOD:
For time:
750m row
10 Burpees over bar
20 Toes to bar
30 Shoulder to Overhead (115/75)
40 KB swings (53/35)

rest 7 minutes then, 

For time:
40 KB swings (53/35)
30 SOH (115/75)
20 Toes to bar
10 Burpees over bar
750m row

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FITNESS

Warmup:
Game: Rowling

50 Calorie Row
25 Burpees over the Rower
25 KB Swings
25 Lemon Squeezes
400m Run
25 Lemon Squeezes
25 KB Swings
25 Burpees over the Rower
50 Calorie Row

Scaling: 
25 Calorie Rows
Burpees not over the rower
Russian KBS
 

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Tuesday April 25, 2017

For Quality:
10 Weighted Kossacks
50ft Bear crawl
50ft Bear crawl backwards (facing same direction)
20 Second L sit on parelletts

WOD:
30/20 Calorie Assault bike
2 rounds of:
30 Wall balls (20/14)
30 Box jumps (24/20)

CAN YOU GO UNBROKEN ON THE WALL BALLS???

Optional:
Jacked & Tan
A)
4 supersets *use two bars
5 Halting snatch dead lifts to the knee (heavy)
7 Muscle snatches (lighter)
rest 90 sec between sets

B)
3 sets:(superset)
12 Skull crushers
12-15 Push ups w/ 1 sec pause at the top of ea. rep
rest 2 minutes between sets

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FITNESS

Warmup:
10 Calorie Bike
10m Samson Lunge
10m Bear Crawl
10 Squat Thoracic Rotations
10 Pause Air Squats
10 Pause Ring Rows
10 Inchworms
10 Beat Swings

WOD
20 Minutes
30 seconds ON
30 seconds OFF

A- Calorie Bike
B- Pull-Ups
C- Push-Ups
D- Goblet Squats
E- Rest
 

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Wednesday April 26, 2017

Warmup:
500m Row (moderate pace)
10m High Knees
10m Duck Walk
10m Burpee Broad Jumps
4x10m Shuttle Sprint

STRENGTH:
Bench press
4x4 @ 31x1 TEMPO
rest 2 minutes between sets
 

Row Sprint Technique
7 rounds: 
30 sec max calorie row
2:30 rest

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FITNESS

Warmup:

300m Row (moderate pace)
Accumulate 3 minutes in the squat hold

4 Rounds for Quality
100m Single arm carry (each arm)
10 Single Arm High Pulls (each arm)
10 Single Arm Press (each arm)
10 Waiters Lunges (each arm)

WOD
10x100m Row Sprints
(rest 1:30)

Score = Fastest & Slowest Times

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Gymnastics (6pm ONLY)

Warm Up:

3 rounds
10 seated pike raises
7 pull to closed tuck lever
30 sec box bridge up hold

Skill: Connecting tumbling movements

* Goal is to increase fluidity and connect movements

1. Forward roll + cartwheel + backward roll
- Scale up: HS forward roll + cartwheel + back extension roll
2. Round off rebound + ½ turn into round off
3. Round off + backward roll
- Scale up: round off + back extension roll
4. Handstand forward roll + forward roll + round off + tuck jump

WOD:
For Time
5 Legless rope climbs
50 burpee
4 Legless rope climbs
40 burpees
3 Legless rope climbs
30 burpees
2 Legless rope climbs
20 burpees
1 Legless rope climb
10 burpees

(Scale to rope climbs or strict pull ups)

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Thursday April 27, 2017

Warmup:
In Pairs
Choose Bike, Row or Ski
6 minutes of movement
Alternate every minute and increase pace each time on the machine.

3 Rounds for Quality
20 sec tuck hold
20 sec tuck to headstand transition
20 sec Handstand Hold at the wall

Review Clean and Jerk
WOD:
4 Rounds for max reps: (28 total minutes)
1 Minute max handstand push ups
1 Minute max air squats
1 Minute max burpees
1 Minute max Clean and jerks (115/75) 
3 Minutes REST

Optional:
Jacked & Tan
A)
3 supersets *same weight as last time
BB strict press x 12
DB Arnold press x 12
rest 90 sec between sets

B)
1 set:
50 Banded good mornings


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FITNESS

WARMUP:

12 Rounds of Tabata
A- Air Squats
B- Push-Ups
C- Knee Raises

WOD 1

10 Minute AMRAP
10 Burpee Box Jumps
20 KB Sumo Deadlift
30 Walking Lunges
40 Sit-Ups

Rest 5 min

WOD 2
Your Part 1 Score FOR TIME


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Friday April 28, 2017

WARMUP:
3 rounds for quality
2-5 rope pullups
20 sec supinated hang
30m single arm overhead carry each arm
30m single arm farmer carry each arm

STRENGTH:
100 Single arm DB bent over rows (50 ea. arm)
*complete 50 on 1 arm before moving on to the other arm

WOD:
In teams of 2: (1 partner works as 1 partner rest)
10 minutes for max total rounds
5 Toes to rope
50 Double unders
*when the clock hits 10:00 complete a partner 1 mile run for time:
*Partners must hold one band during the run

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FITNESS

Warmup
1 minute Bike
10m High Knees
10m Back Pedal
10m Butt Kicks
10m Back Pedal
20 Groiners
2 Rope Pulls
6x10m shuttle run (60%)
10 bottom half burpees

WOD

Teams of 2
18 Minute AMRAP
Partners must alternate by rounds
6x10m Shuttle Sprint
8 Burpees
2 Rope Climbs

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Saturday April 29, 2017

Warmup:
400m Run (moderate pace)
20/15 Calorie Row (moderate pace)
30 Alternating Partner Wall Balls
30 second Overhead Barbell Hold
10 Tuck Jumps
10 KB SDHP

Review WOD and Setup

"Fight Gone Bad"
3 Rounds
1 minute max Wall Balls
1 minute max Sumo Deadlift High Pulls (75/55)
1 minute max Box Jumps (24/20)
1 minute max Push Press (75/55)
1 minute max Calorie Row
1 minute REST

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Sunday April 30, 2017

400m Jog
2x
20 sec standing calf raise
10 Groiners w/ pause
30 Second Heel to Butt Hold
10 Seconds Single Leg Standing Hold each side

Clean Review

Partner "Wes"

For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate

Post time to comments.

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara