Warm Up 3 Rounds 7 PVC Pass Through 7 shoulder press front and back WOD Press Complex 5 Rounds (increasing weight) without setting the bar down each round 1 Shoulder Press 3 Push Press 5 Push Jerk Cool Down tricep stretches upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 4 Rounds 15 Calorie Bike 15 Sit Ups
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Warm Up
3 Rounds 250 Row 7 Ring Dips 10 Box Steps WOD Angie 100 Pullups 100 Pushups 100 Situps 100 Air Squats Men's: 11:01 Tate Women's: 17:08 Anon compare to 12/7/17 Cool Down banded shoulder stretch foam roller chest stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 1000 Meters 2 Rounds 15 GHD Sit Ups 15 Alternating Lunges Warm Up 3 Rounds 10 Pushups 10 Russian Twist WOD Amateur Fight Gone Bad 5 Rounds 1 minute GHD Raise 1 minute 10’ Bear-crawl 1 minute Kneeling Half Moon @ 25% Snatch 1 minute rest Cool Down 3 rounds of 15 reps reverse Hyper @ 25% back squat Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 30-20-10 Air Squats Sit Ups Push Ups Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. WOD Find your 1 rep max Back Squat at least 7 reps over 90% then 2 minutes max Double Unders compare to 1/5/21 Cool Down 10 minute Glute Hip stretch 10 minute stretches Hamstrings and Hip flexors barbell calf roll Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 400 Meter Run Warm Up 3 rounds 7 shoulder press front and back 7 PVC Pass Through then Work your way up to your starting weight with 4 sets increasing in weight while decreasing reps x5, x4, x3, x3 WOD Jerk Ladder Start with 50% Jerk Every minute on the minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute If your 1 rep max is under 100# go up 5# total every minute Compare to 1/24/21 Cool Down upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 1000 Meter Row 2 Rounds 10 Pull Ups 20 Weighted Sit Ups Warm Up
3 Rounds 250M Row 10 Jumping Lunge WOD 14 - 10 - 6 Tire Flips 2x Hip Bridge Extensions @ 1/2 Back Squat Cool Down Low Back 4 Stretches 10 minute Glute Hip stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 30 Minute Airdyne 7/18
14 - 10 - 6 Tire Flips 2x Hip Bridge Extensions @ 1/2 Back Squat 7/19 Jerk Ladder Start with 50% Jerk Every minute on the minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute If your 1 rep max is under 100# go up 5# total every minute compare to 1/24/21 7/20 Find your 1 rep max Back Squat at least 7 reps over 90% then 2 minutes max Double Unders compare to 1/5/21 7/21 Amateur Fight Gone Bad 5 Rounds 1 minute GHD Raise 1 minute 10’ Bear-crawl 1 minute Kneeling Half Moon @ 25% Snatch 1 minute rest 7/22 Angie 100 Pullups 100 Pushups 100 Situps 100 Air Squats compare to 12/7/17 7/23 Press Complex 5 Rounds (increasing weight) without setting the bar down each round 1 Shoulder Press 3 Push Press 5 Push Jerk 7/24 20 Min AMRAP 20 Wall Balls 20 Land Mines Twist 200 ft Sled Drag @ 1/2 Back Squat Warm Up 3 Rounds 250M Row 10 Knee to Elbow 20 Ski Jumper WOD Swinging Annie 50-40-30-20-10 reps of: Kettlebell Swing 53 / 45 lbs Situps abmat Double Unders Men's: 15:44 Anon Male Trainer: 13:53 Women's: 16:05 Anon compare to 8/31/20 Cool Down Yoga - Cobra Position barbell calf roll Low Back 4 Stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 400 Meter Run 20 Shoulder Press 10 Burpees Warm Up
3 Rounds 5 cal Assault Bike 10 Situps WOD Alpine 6 Rounds 45 seconds Jumping Lunge 45 seconds Tuck Ups 3 minute rest Cool Down 10 minute Glute Hip stretch Yoga - Cobra Position Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 10 Minutes 30/30 Assault Bike |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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