20 Min AMRAP 30 Front Rack Lunge 30 second Dead Hang 30 Plank Plate Slide 5 / 10# Recovery: 21-15-9 Squat Jumps Sit Ups
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Alpine
45 seconds max Overhead Squat @ 55% 45 seconds max Ring Dips 3 minute rest Recovery: 4 Rounds 10 Burpees 10 Box Jumps 7/22
"Dobogai" Seven rounds for time of: 8 Muscle-ups 22 yard Farmer carry, 50 pound dumbbells 7/23 Alpine 45 seconds max Overhead Squat @ 55% 45 seconds max Ring Dips 3 minute rest 7/24 20 min AMRAP 30 Front Rack Lunge 30 second Dead Hang 30 Plank Plate Slide 5 / 10# 7/25 Tabata That 8 Rounds of 20 seconds max barbell Clean 45 / 35 10 seconds rest then 8 rounds of 20 seconds max Double Unders 10 seconds rest then 8 rounds of 20 seconds max Pushups 10 seconds rest then 8 rounds of 20 seconds max Kettlebell Swing 53 / 35 10 seconds rest 7/26 1 Rep Max Find your max Clean and Jerk compare to 1/11/18 at least 7 reps must be over 90% then Find your 2 Min max Russian Twist (25% of max Snatch) 7/27 "Coffey" For time: Run 800 meters 135 pound Back squat, 50 reps 135 pound Bench press, 50 reps Run 800 meters 135 pound Back squat, 35 reps 135 pound Bench press, 35 reps Run 800 meters 135 pound Back squat, 20 reps 135 pound Bench press, 20 reps Run 800 meters 1 Muscle-up 7/28 Descending 20 - 2 GHD Hamstring Curl 10 - 1 Double KB Squat Clean @ 25% clean each U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on August 22, 2007, in Multaka, Iraq, of injuries suffered when his unit's helicopter crashed. He is survived by his parents, David and Lisa, and brothers, Daniel and David Jr.
"Dobogai" Seven rounds for time of: 8 Muscle-ups 22 yard Farmer carry, 50 pound dumbbells Recovery: 21-15-9 Deadlift Burpees 5 Rounds 1 minute max Assault Bike Calories 1 minute max Ladder Carioca 1 minute max Hollow Rock 1 minute rest Recovery: 10-1 Burpees 2-20 GHD Raises This is a quick reminder to everyone that the gym will be closed Saturday (tomorrow) for Olympic Weightlifting in the Big Sky State Games. Come down and cheer everyone on!
First Lift at 9am. Descending 10 - 1 Handstand Pushup Kneeling Half Moon @ 33% snatch Recovery: 2 Rounds 20 Box Steps 20 Kettle Bell Swings 20 Push Ups It's going to be hot and you probably really don't feel like cooking. Here is a recipe that was on the Billings Gazette for Asian Chicken Salad that sounds easy and delish!
Click on the Billings Gazette link to bring up recipe! Hope you are all having a great day! HS |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
April 2024
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