Programming for July 3th through July 9, 2017

Athlete: John Hopkins Photo: @supercleary

Athlete: John Hopkins
Photo: @supercleary

Summer Apparel is available to order. Only a few orders have been placed so far. There are men's tees and tanks along with women's tees, tanks, and crops.
We also have the spring gear available and snapback hats in stock at the gym.
http://store.instanttshirts.com/ala/shop/home

July 3rd Schedule:
6:00am CrossFit
7:00am Fitness
8:30am CrossFit
9:30am CrossFit
11:00am Fitness

July 4th - 9:00am Class ONLY

OUR FIRST BEACH WOD OF THE SUMMER IS SUNDAY JULY 9TH!!

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Monday July 3, 2017

CROSSFIT
WARMUP:
2 Sets for Quality
15/10 Calorie Row
10 Perfect Push-Ups
10 Beat Swings (TTB focus)
20 Sec Standing Calf
30 Sec Hollow Rocks


Bench Press
5x5 (moderate weight - 70%)
superset with 10 DB renegade row

WOD (T)
AMRAP 12
Buy in: 60/50 Calorie Row
10 Shoulder to Overhead (115/75)
20 Toes to bar
30 Double Unders

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FITNESS
WARMUP:
3 Rounds for Quality
15/10 Calorie Row
15 Perfect Push-Ups
10 Beat Swings (TTB focus)
20 Sec Standing Calf
30 Sec Hollow Rocks
30 Sec Arch Rocks

WOD (T)
AMRAP 15
30 Calorie Row
30 Empty Bar Strict Press
30 Toes to Bar
30 Double Unders


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Tuesday July 4, 2017
9AM CLASS ONLY

WARMUP:
400m Run
10m Crab Walk
20 Groiners
30 Sec Supinated Wrist Stretch
10 Bottom Half Burpees
10 Jumping Air Squats

Fast Feet Drill


WOD (C)
"PARTNER HELTON"
3 Rounds
800m Run Together
60 Hang Squat Cleans
60 Burpees

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

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Wednesday July 5, 2017

CROSSFIT & FITNESS (T)
WARMUP:

***Wall Ball Mentality Week 4 (35 Unbroken Reps)***
Last week's results = 86 of 93 unbroken for 30 reps.

4 Rounds For Quality
10 Single Arm Strict Press each arm
10 Single Arm High Pulls each arm
5-10 Strict Ring Dips (scale up: pause at top and bottom of each rep)

*scaled dips to boxes or
15 sec top hold, 15 sec bottom hold + 10 push-ups


EMOM 12
A- 10-12 unbroken reps on "Hook Grip" Deadlifts @60% 
B- 15 Sit-Ups
C- Rest

[Fitness will do double kb deadlifts]

EMOM 10
15 UNBROKEN Wall Balls (20/14)


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Thursday July 6, 2017

CROSSFIT
WARMUP:
20/15 Calorie Bike (in 90 seconds)
400m Run
10 Squat Thoracic Rotations
10 Bootstraps
10 Beat Swings
10 Sciatic Nerve Floss (each side)
20 Sec Bar Hang
10 Pause Air Squats

STRENGTH:
Back Squat (Week 4)
65%x8
75%x6
85%x4
90%x3

WOD (T)
Every 5 Minutes for 4 Rounds:
20/15 Calorie Assault Bike Sprint
20 Pull-Ups

(Record Fastest and Slowest)
*scale pull-up volume to 10 if needed and bike no more than 1 min


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FITNESS
WARMUP:
Assault Bike Tug a War

2 Rounds
50m Single Arm Overhead Carry - 3 Single arm thrusters every 10m (each side)
10 GHD Hip Extensions
200 m Recovery Run

WOD
3 Rounds
20/15 Calorie Bike
4x10m Sprints
1 Rope Climb

- rest 3 minutes between each round - 


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Friday July 7, 2017

CROSSFIT
WARMUP:
200m Run
3 Rounds FOR QUALITY:
6-10 Sandbag Cleans
10 Ring Swings (feet together)
     (Scale up option: 9 ring swings - muscle up on 3/6/9)
1 minute weighted plank hold
50m Single Arm Overhead Carry (each arm)

Pre-wod
Muscle vs Power Snatch
Running Warmup

WOD
"RANDY" 
75 Power Snatches

- rest 5 minutes -

Run 1 Mile for time


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FITNESS
WARMUP:
Run 200m

3 Rounds for Quality
20 sec supinated hang
1 minute weighted plank hold
50m Single Arm Overhead Carry (each arm)
5 Pause goblet squats
10 groiners

Partner WOD
AMRAP 10
Alternate by rounds
10 Double KB or DB Thrusters
5 Burpees to a 6 inch target

- rest 5 minutes - 

Run 1 mile for time

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Saturday July 8, 2017

WARMUP: 
500m Row (HEELS DOWN- FOCUS ON TECHNIQUE)
100m Double KB Farmer Carry
20 Groiners
30 Partner Wall Balls

Corework - 10 min to complete
6 Rounds
15 Sit-ups
30 Second Plank

WOD
Teams of 2
2000m Row
P1- Rows ONLY while partner holds
P2- Holds Deadlift (185/115)

-then-

10 Rounds (I Go You Go)
5 Burpee Box Jump Overs (24/20)
10 Wall Balls (20/14)


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Sunday July 9, 2017

BEACH WOD
8:30AM
Laurelton Beach

TEAMS OF 2 or 3

WOD
Relay 10 Rounds Each
10 Sandbag Squats
10 KB Swings
100ft Shuttle Sprint

- rest 5 minutes - 

Partner 1- 200m Sandbag Run
Partner 2- AMRAP of
10 Single Arm KB Press each side
10 Burpees
Partner 3 - Rest