Friday, November 24 Gym Open @ 6:15am

 

PREPARATION:

  • Row 600m
  • 20 Parallette Push Ups
  • 20 Rope Rows on cable machine
  • Single Arm Dumbbell Overhead Squat Bottom Position Hold
    Press and hold a single DB Overhead for 5 seconds, then switch sides. Accumulate 2:00 of DB Overhead Hold while in the bottom of a Squat.

STRENGTH:

  • 1 set of 8 reps of Bench Press @ 50% 
  • 1 set of 10 Pendlay Rows
  • 1 set of 6 reps @ 60%
  • 1 set of 8 Pendlay Rows
  • 1 set of 5 reps @ 75% 
  • 1 set of 6 Pendlay Rows
  • 1 set of 5 reps @ 80% 
  • 1 set of 4 Pendlay Rows
  • 1 set of 5 + reps @ 85% 
  • 1 set of 2 Pendlay Rows

Met-Con WOD:

5 minute AMRAP:

  • 600/500 m Row
  • 50 Double Unders (or 150 singles)
  • Max Strict Press @ 95/65

Rest 4 minutes

5 minute AMRAP:

  • 500/400 m Row
  • 40 Double Unders (or 120 singles)
  • Max Push Press @ 115/75

Rest 4 minutes

5 minute AMRAP:

  • 400/300 m Row
  • 30 Double Unders (or 90 singles)
  • Max Push Jerks @ 135/95
Advertisements
Posted in Uncategorized | Leave a comment

Thursday, November 23 Gym Open @ 6:15am

PREPARATION:

  • Row 500m
  • 1:00 of Banded Glute March

 

  • 10 Loaded Barbell slides up the Wall for shoulder mobility

STRENGTH:

E2MO2M, for 10 minutes (5 sets) of:

Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

Met-Con WOD:

 3 rounds of the following:

In a 8:00 Window with a partner:
  • Row 1000m
    In the remaining time Max Rounds of:
  • 10 Push Ups
  • 15 Sit Ups
  • 20 Air Squats

REST 1:00 between rounds

  • break up the rowing and bodyweight movements as you and your partner see fit
  • *Pick up where you left off. 
    Score = total rounds + reps completed.
Posted in Uncategorized | Leave a comment

Wednesday, November 22 Gym Open @ 6:15am

314

Wayback Wednesday:)

PREPARATION:

  • Row 400m
  • 8 Hang Power Cleans with bar
  • 8 Power Cleans with bar
  • 8 Hang Squat Cleans with bar
  • 6 Clean + Hang Clean Complex with 65/45

STRENGTH:

E2MO2M, for 20 minutes (10 sets) of:

  • 1 Clean + 1 Hang Clean
    *Sets 1-3 – 65-70%
    *Sets 4-6 – 70-75%
    *Sets 7-8 – 75-80%
    *Sets 9-10 – 80-85%

Met-Con WOD:

8 Min AMRAP:

  • 30/24 Calorie Row As Buy-In
    – remaining time AMRAP of:
  • 8 Deadlifts @ 155/105
  • 8 KB/DB Thrusters

2 Minute TRANSITION REST

8 Min AMRAP:

  • 30/24 Calorie Row As Buy-In
    – remaining time amrap –
  •  6 PUs+6 Dips)
  • 12 KB Swings

2 Minute TRANSITION REST

6 Mins to Complete:

  • 8 Toes to Bar
  • 8 Deadlifts @ 185/105
  • 8 Toes to Bar
  • 8 Deadlifts @ 225/115
  • 8 Toes to Bar
  • 8 Deadlifts @ 245/135
  • 8 Toes to Bar
Posted in Uncategorized | Leave a comment

Tuesday, November 21 Gym Open @ 6:15am

dan trink

PREPARATION:

  • 10 Prone Press with PVC

2 rounds of the Snatch Complex with an empty barbell:

  • Snatch Pull
  • Hang Muscle Snatch
  • Behind the Neck Push Jerk
  • Snatch Balance
  • Sotts Press
  • Squat Snatch

STRENGTH:

E2MO2M for 8 rounds complete the following:

  • 1 Power Snatch + 1 OHS + 1 Squat Snatch + 1 OHS + 1 Snatch Balance + 1 OHS

this complex will be tough, so keep loads light and only move up as form allows

Met-Con WOD:

10 rounds of the following:

  • 10 Calorie Row
  • 10 DB Push Press 
Posted in Uncategorized | Leave a comment

Monday, November 20 Gym Open @ 5:15pm

justin earle

PREPARATION:

  • Run 1 lap
  • Skip for 3 minutes (Practice Double Unders)
  • 20 Air Squats; 15 Goblet Squats; 10 KB Taters
  • 5 Burpees
  • 5 Strict Pull Ups with slow eccentric

STRENGTH:

Front Squats as follows:

  • 8 reps @ 50%
  • 8 reps @ 55%
  • 6 reps @ 60%
  • 6 reps @ 65%
  • 4 reps @ 70%
  • 4 reps @ 72.5%
  • 3 reps @ 75%
  • 2 reps @ 80%
  • 2 reps @ 85%

REST 2:00 between sets or as needed up to 2:30

Met-Con WOD:

PART A> On your own

Complete 3 rounds of the following (Minutes 0:00 through 8:00):

Minutes 0:00 – 2:00:

  • 6 Power Cleans @ 135/95* (scale to 65% of Clean max)
  • 3 Front Squats @ 135/95

Minutes 2:00 – 4:00:

  • 6 Squat Clean Singles @ 135/95*

Minutes 4:00 – 8:00:

  • Minute 4:00 – 12/7 reps of Strict Pull Ups
  • Minute 5:00 – 12 Burpees
  • Minute 6:00 – 25 Double Unders or 80 Single Skips
  • Minute 7:0010 D-Ball over the Shoulder
  • Minute 8:00 – REST

PART B> “Midline Mania”

  • 10 TRX Push Up Curl Ups
  • 1 inner loop of Hex Safety Deadlift Bar Carry (or Farmer’s Carries)
  • Handstand Practice
  • 20 Hip Extensions on GHD
Posted in Uncategorized | Leave a comment

Friday, November 17 Gym Open @ 6:15am

community

Mood enhancement through mindful meditation

PREPARATION:

  • Row 400m
  • 10 reps of Overhead Mobility Log Roll with foam roller and rubber band
  • 10 reps of DB Bench Press
  • 10 reps of Dual DB Rows

Complex of:

  • 5 second Hollow Hold
  • 5 Tuck Crunches
  • 5 V-Ups
  • 6 Jacknives
  • 5 second Hollow Hold

STRENGTH:

Superset the following:

  • 8 sets of 8 reps of Bench Press @ 60%
  • 8 sets of 8 reps of DB Shrugs

REST 2 minutes between sets

then:

  • 3 sets of DB Incline Bench Press (10, 15, 20 reps)

Met-Con WOD:

Complete the following for time:

  • 200m Row
  • 10 reps of Power Clean and Jerk @ 135/95
  • 200m Row
  • 8 reps of Power Clean and Jerk
  • 200m Row
  • 6 reps of Power Clean and Jerk 
  • 200m Row
  • 4 reps of Power Clean and Jerk
  • 200m Row
  • 2 reps of Power Clean and Jerk 

 

Posted in Uncategorized | Leave a comment

Thursday, November 16 Gym Open @ 6:15am

bares

Nathan, Jenny, Khalen and Sharon represent Alpha MMA with class!

PREPARATION:

  • Row 30 calories
  • 10 Landmine Squats to fire hip thrusts
  • 10 KB RDL
  • 10 1-Arm KB Thrusters (10L/10R)

STRENGTH:

E2MO2M, for 8 minutes (4 sets) of:

  • Deadlift
    *Set 1 – 8 reps @ 50%
    *Set 2 – 6 reps @ 60%
    *Set 3 – 4 reps @ 70%
    *Set 4 – 2 reps @ 80%

then:
Every 90 seconds for 12 minutes (8 sets):

  • 3 reps of Speed Deadlift  @ 65%

Reset the barbell every time on the floor…do not perform these touch and go.

Met-Con WOD:

4 rounds of the following, each for time:

  • 18/15 Calorie Row
  • 15 Box Jumps with Step-down
  • 12 Push Press @ 115/75 
  • 9 Pull Ups

REST 1:00 between rounds

Posted in Uncategorized | Leave a comment