Programming for May 8th through May 14, 2017

Athlete: Chris Motisi Photo: @supercleary

Athlete: Chris Motisi
Photo: @supercleary

We are excited for another week of fun workouts!
Murph is a few weeks away and we are getting more and more prepared physcially.
Murph tees and tanks are available to order until next Monday May 15th at www.instanttshirts.com/ala
There is a sign up sheet at the front desk for heats as well as bbq food you plan to bring.

Direct questions to Coach Rob Moloney. 

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Monday May 8, 2017

CROSSFIT

WARM UP: 
400m run
10 arm circles each way
10 leg swings each way
10 squat thoracic rotations
10 groiners w/ a pause

3 Rounds for Quality
250m row
10 Pull-Ups (strict if using a band)
25 push-ups (should not take much more than 1 min)

WOD: 
3 Sets for times:
500m row
30 air squats
15 FAST burpees
*rest as needed between sets (coaches discretion)

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FITNESS

WARMUP:
2 Rounds
12 calorie row
12 kb high pull each side
12 kb press each side
50m single arm overhead carry each side

WOD

3 Rounds
1 min max wall balls
1 min max pull-ups
1 min max push-ups
1 min max calorie row
-rest 2 minutes-

  

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Tuesday May 9, 2017

WARMUP:
400m run
400m bike
10 squat thoracic rotations
10 bootstraps
10 beat swings
20-30 sec standing calf raise

For Quality:
3 sets:
30-45 sec handstand hold
20-30 sec L sit
10 Wide stance goblet squats

WOD:
For time:
50 Box jump overs (24/20)
right into
3 rounds of:
15 SOH (135/95)
15 Toes to bar


Jacked & Tan (Optional)

Bench Press
3 supersets
A) 
10 wide grip + 10 regular grip + 10 narrow grip
(only rack to re-grip.)
B)
10 single arm bent over kb or db row each arm
(rest 2-3 min between sets)

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FITNESS

WARMUP:
Groups of 3
Bike for 6 minutes
(each time you're on the bike, increase rpm by 5)

3 Rounds for Quality
200m run
200m double arm farmer carry
60 second plank 

WOD

12 minute amrap
10 burpee box jumps (24/20)
20 russian kb swings (53/35)
30 empty bar strict press (45/35)
40 sit-ups

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Wednesday May 10, 2017

CROSSFIT

WARMUP:
400m jog/run
20 groiners
10 bootstraps
60 second squat hold
10m high knees
10m back pedal
10m butt kicks
10m back pedal
6x10m shuttle sprint

STRENGTH:
Back squat
3x4 @ 80-85% of 1RM

Every 3 minutes for 18 minutes: 
100m Sprint
4 Heavy TNG power cleans
(score weight and slowest time)
*Go heavier than last week

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FITNESS

WARMUP
1 minute bike
10m samson lunges
10m duck walk
10 bottom half burps
10 groiners w/ pause

EMOM 12

A- 12 goblet lunges
B- 12 alternating db snatches
C- 12 single arm ring row (6 each arm)
D- rest

WOD

Every 3 minutes for 15 minutes
15 seconds MAX EFFORT bike
4x10m shuttle sprint
4 burpees

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Gymnastics (6PM ONLY)

Warm Up: 
5 x bar hanging turns to right and left
30 sec shoulder stretch
10 x HSPU negatives

Wrist stretch

Skill: HS walking
Step 1: Partner HS body position
Step 2: Shifting weight
-        Drill: HS walk to plates
Step 3: Assisted HS walk with 2 partners and PVC pipe
Step 4: Practice (include turning if proficient in HS walking)

Score= Max distance

Core Work:
3 rounds
1-2 pike position rope climbs
10 med ball v-ups
1 min plank hold on rings

WOD

AMRAP 10
5 bar MUs
10 Wall walks to plates (45/25)
15 box jumps (24/20)
20 pistol WBs (20/14)

 

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Thursday May 11, 2017

CROSSFIT

WARMUP:
2 rounds
15/10 calorie bike
15 kb high pull each side
15 kb press each side
15 hollow rocks

FOR QUALITY:
2 sets:
30m DB or KB waiters carry (each arm)
10 Suitcase deadlift (each side) 
10 supermans
*heavier than last week on the suitcase deadlifts

WOD:
For time:
30/25 Calories on assault bike  
30 Wall balls (20/14)
3 Rope climbs
-Rest 6 minutes-
Repeat for a second time.

Jacked & Tan (Optional)

A)
4x12 Front Rack Lunges (6 each leg)
(rest 2-3 minutes)

B)
4 sets of:
15 GHDSU
15 GHD Hip Extensions
(rest 2 minutes)

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FITNESS

WARMUP
15 minutes of quality
200m run
10 toes to bar
10 dips
2 rope climbs

(This is great opportunity to work on movements! This is NOT an amrap)

WOD

EMOM 20
5 wall balls (20/14)
10 kb sumo deadlift high pull (70/53)

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Friday May 12, 2017

WARMUP:

2 rounds
400m run
10m duck walk
10m fwd crab walk
10m alt striaght leg swings
10m burpee broad jump

STRENGTH:
Superset each set
3 sets:
12 Skull crushers
12 Dips
rest 60 seconds between sets

WOD:
EMOM for 20 minutes
Odd: 10 Thrusters (95/65)
Even: 10 Burpees over bar

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FITNESS

WARMUP
250m row
30 partner wall balls
15 kb suitcase deadlifts each side
30 sec side plank each side

PARTNER WOD

2000m row
One partner rows
One partner holds double arm kb front rack (2x53/35)
switch when partner loses the kb front rack position.

rest 4 minutes

then
Partner 1 performs max unbroken empty bar thrusters
while Partner 2 performs max burpees during until Partner 1 stops thrusters.
-rest 1 min- 
then switch

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Saturday May 13, 2017

WARMUP
150m straight leg row
150m regular row
20 crossover toe touches
10 sciatic nerve floss each side
10 hollow rocks
10 arch rocks

16 rounds of Tabata:
alternate between
Push-ups
Sit-ups

WOD
(Possibly will need 2 heats with 14 rowers)

"Christine"
3 rounds for time:
500m row
12 bodyweight deadlifts
21 box jumps (24/20)

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Sunday May 14, 2017

WARMUP
EMOM 12
A- 10 double kb or db press
B- 10 v-ups
C- 200m run
D- rest

WOD

Partner "White"

5 Rounds:
4 Rope Climbs
20 Toes to Bar
42 Overhead Lunges w/ a plate (45/25)
400m Run Together

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.