Programming for May 1st through May 7, 2017

Our April Athlete of the Month is Jessica Rogel
Please go to the Athlete Spotlight page to read her Q&A.
http://www.activelifeathletics.com/member-spotlight/

Ladies night was a success and fun night for all who attended. 

Memorial Day Murph is just 4 weeks away. You guys and girls are being prepared for it whether you realize it or not. A sign up sheet will be up soon for heats starting at 8:30am.

Order your Murph gear by May 15th to have it for the event. www.instanttshirts.com/ala

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Monday May 1, 2017

CROSSFIT
WARM UP: 

Review Row Form

2k with heels down @ 80% 
(Focus on form)

WOD
Each section for time:

0:00-6:00
400m run
50 dead lifts (155/105)

6:00-12:00
400m run
50 wall balls (20/14)

12:00-18:00
400m run
50 pull ups

18:00-24:00
400m run
25 burpees over bar

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FITNESS
Warmup:
400m Run
400m Row
400m Bike

EMOM 12
A- 8 Pull-Ups
B- 10 Push-Ups
C- 12 Goblet Squats

WOD
4 Rounds for time:
400m Run
15 Wall Balls
15 Burpees

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Tuesday May 2, 2017

CROSSFIT

Warmup:
3 rounds
10 calorie bike
20 sec handstand hold
30 sec side plank (each side)

For Quality:
3 sets:
12 single arm high pulls (each side) 
10 kb windmills (5 each side)
10 narrow stance goblet squats
 

WOD:
For time: 
50 sit ups
25 shoulder to overhead (115/75)
40 sit ups
20 SOH
30 sit ups
15 SOH
20 sit ups
10 SOH
10 sit ups
5 SOH

(This SHOULD BE done UNBROKEN)


Jacked & Tan (Optional)
A-
3 supersets
10 seat strict press
10 front raises
10 ghdsu

B-
200m of walking lunges

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FITNESS

Warmup:
20 Minutes for Quality
15 sec top of ring support hold
15 sec bottom of ring support hold
20 sec standing calf raise hold
20 pogo hops
1 min double under practice

WOD
12 min AMRAP
30-20-10
single arm push press (15 each side)
sit-ups
double unders

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Wednesday May 3, 2017

CROSSFIT
Warmup:
3 rounds (led by the coach)
30 sec squat hold
10 squat thoracic rotations
10m high knees
10m butt kicks
10m broad jumps
4x10m shuttle sprint

STRENGTH:
Back squat
3x5 @ 75-80% of 1RM

WOD:

Every 3 minutes for 18 minutes: 
4 Heavy Touch n' Go power cleans
100m Sprint
(score weight and slowest time)

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FITNESS

Warmup:

3 rounds
200m row
10 pause wall balls
10 pause ring rows

WOD

"Jackie"
1000m row
50 thrusters (empty bar)
30 pull-ups

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Gymnastics (6pm only)

Warm Up:
3 rounds
10 beat swings w/ regrip
10 alt t2b
10 handstand shoulder shrugs
10 toe point to inverted pike

Plyometrics (Building explosive power) 1 min on, 30 sec off for 3 rounds

Warm Up: speed ladder drills

Station 1:
Plyometric box jumps: 10m rebounding box jumps at various heights

Station 2:
Plyometric push-ups: begin with hands on ground at the top of a push-up, perform push-up and as you push off ground have hands land on plate (10/25/45 etc.)

Station 3:
Lateral burpee box jumps: rebound down and back over 3 boxes (20/24”)

Station 4:
Weighted squat jumps into sprint: 10 dumbbell squat jumps into 10m sprint

WOD
5 rounds
20m handstand walk (scale to 10 handstand shoulder taps)
10 alt 1 legged burpees
15 pull-ups

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Thursday May 4, 2017

Warmup:
2 Rounds
20/15 calorie row
10 tuck jumps
10 pvc pass throughs
10 pvc ohs

2 rounds for quality
30m waiters carry (each side) 
10 Suitcase deadlift (each side) 
10 supermans

WOD:
For time:
15-12-9-6-3
OHS (95/65)
Box jump overs (24/20)

Rest 6 minutes

For time:
21-15-9
OHS (95/65)
Box jump overs (24/20)

Jacked & Tan (Optional)

Bench Press @55-60%
Accumulate 50 Reps in as few sets as possible
each time you rack the bar, perform a 10 calorie bike sprint before returning to the bar.

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Friday May 5, 2017

Warmup:
2 rounds of:
4 wall walks
8 rotational ball slams each side (into the wall)

STRENGTH:
3 sets: 
7 strict pull ups w/ 1 sec pause at the top of each rep
10 single leg essentric only squat on box

WOD:
30 minutes: (for quality)
800m run
100ft bear crawl  
30 jumping lunges
10 HSPU

(This is an opportunity to move well. If you struggle with running, here's a time to work on your breathing or form. If you struggle with HSPU, its a great opportunity to work on them.)

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FITNESS

Warmup:
3 rounds
3 wall walks
10 rotional ball slams (5 each way)
10 russian kb swings
10 air squats

WOD

Teams of 2
40 calorie bike
40 burpees
30 kb swings(70/53) 
30 kb goblet squats
20 pullups
20 partner wall balls (20/14)
10 v-ups for partner 1
10 v-ups for partner 2
20 pullups
20 partner wall balls
30 kb goblet squats
30 kb swings
40 burpees
40 calorie bike

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Saturday May 6, 2017

Warmup:
400m run
10 leg swings each way

EMOM 12
A- 10 ring push-ups
B- 30 sec of inchworms
C- 30 sec standing calf raise
D- 10 heavy russian kb swings

WOD
3 rounds
400m Run
20 body weight deadlifts (should be unbroken)
15 toes to bar
10 lateral bar burpees

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Sunday May 7, 2017

Warmup:
EMOM 12
A- 4 single arm ring rows each side
B- 30 sec double kb overhead hold
C- 12/8 calorie bike
D- rest

WOD

Partner "Tommy V"
For time:
115/75 pound Thruster, 42 reps
15 ft Rope Climb, 15 ascents
115/75 pound Thruster, 30 reps
15 ft Rope Climb, 12 ascents
115/75 pound Thruster, 18 reps
15 ft Rope Climb, 9 ascents

Senior Chief Special Warfare Operator Thomas J. Valentine, (SEAL), 37, of Ham Lake, Minn., died from injuries suffered while conducting parachute training operations in Casa Grande, Ariz., Feb. 13. 
He served his country with valor during multiple tours to Afghanistan and Iraq. He was a role model, mentor, and incredible leader. Tommy V epitomized what SEALs strive for, a complete commitment to excellence.
He is servived by his wife, two children, parents, brother and sister.