Warm up: 21-15-9 Air Squats Russian Twist 20 Min AMRAP 20 Back Rack Lunge @ 45% Back Squat 30 Hammer Swings 20 Horizontal Kettlebell Swing @ 33% Snatch Recovery: 2 Rounds 500 Meter Row 2:00 Accumulative Plank Hold
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Warm up: 3 Rounds 10 PVC Shoulder Rotations 15 Band Abducted External Rotation Max Turkish Get-up (Compare to 7/12/17) then 2 min Max Air Squats then Post MAX Conditioning WOD 4 Rounds 20 Cal Bike 10 Thrusters (75/45) 5 Burpee Box Jumps (24/20 2Min Rest Recovery: 3 Rounds 10 Burpees 15 Sit Ups 20 Air Squats Henry
20 Min AMRAP 12 Squat Snatch 115 / 85# 23 Double Unders 17 toes to Bar Recovery: 5 Rounds 10 Wall Balls 10 Kettle Bell Swings 10 Situps Warm Up: 3 Rounds 8 Back Extensions 30sec Plank 5 Rounds 100ft Right Arm Farmer Walks 40% DL 100ft Left Arm Farmer Walks 40% DL 30 second Front Rack Hold @ 100% Front Squat Recovery: 4Rounds Row 500 Meters 2 Minute Rest Warm Up: 30-20-10 Lunge 15-10-5 each Kettlebell Bottoms up press 15 - 12 - 9 50 ft Prowler Push @ 268 / 208 Shoulder Press 115 / 85 Recovery: 21-15-9 Wall Balls Wall Ball Sit Ups 1/21
Brycen 15 - 12 - 9 Prowler Push @ 268 / 208 Shoulder Press 115 / 85 1/22 5 rounds 100ft Right Arm Farmer Walks 40% DL 100ft Left Arm Farmer Walks 40% DL 30 second Front Rack Hold @ 100% Front Squat 1/23 Henry 20 min AMRAP 12 Squat Snatch 23 Double Unders 17 Toe to Bar 1/24 Max Turkish Get Up then 2 min Max Air Squat then Ryan WOD 1/25 20 Min AMRAP 20 Back Rack Lunge @ 45% Back Squat 30 Hammer Swing 20 Horizontal KB Swings @ 33% Snatch 1/26 "Fight Gone Bad!" Five rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Only one athlete can be working at a time, but you can break up the work out any way you want. If you don’t have a partner, you have to do all five rounds by yourself. 1/27 1 - 10 Atlas Stone Deadlift 3 - 30 Superman Warm Up: 3 Rounds 15 Band shoulder Press 5 Broad Jumps Total Reduction 100Dumbbell Push Press @ 20% Jerk each On the Minute 5 Burpee Box Jump Over Recovery: 10-1 GHD Raise Push Press Our first one comes from Joan! The Zone blocks are roughly: 2 blocks protein, 5 blocks carbs, 18 blocks fat (probably solves this macro for most people for the day) (this would go nicely with a one ounce roll of lean meat to even out the carb / protein blocks) This recipe fits pretty much everything except: Vegan (there is an egg) Ketogenic (you will have to figure out how the 53 carbs fit in for you) The recipe states that once you have the ingredients mixed, bake in microwave for 2 minutes (start with 1.5 minutes)
Egg - if you can't find an egg, keep searching the outside of the store, not down the aisles 1/2 apple peeled and cored (look in produce) - going to take some work to peel it, don't know where you can buy peeled apples, so buy a peeler in the utensil aisle. almond flour - baking aisle walnuts - baking isle shredded coconut - baking aisle honey - same aisle as peanut butter cinnamon - spices aisle salt - spices aisle Since different systems measure things differently: Nutrition Facts 1 Serving Amount Per Serving
Warm Up: 60-40-20 Double Unders 12-8-4 Inch-worm 4 Rounds 20 Cleans 20 Hollow Rock 6 Ladder One leg in one leg out lateral hop (forward and back) Recovery: 1000 Meter Row 100 Sit Ups Contact Annie Hafner @ 860-9971 Cash is better they hold cks til the end of March. I’ll deliver to gym |
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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