Warm ups
Row 500m then 2 Rounds 10 Air Squats 10 Push Ups Descending 10 - 1 Lunges @ 33% back Squat 20 - 2 Ring Dip Recovery 3 Rounds 200 ft. KB Farmer Walk 35/25 20 GHD Situps 20 Hip Extensions
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May 21st
Olive 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Strict Pull ups 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Shoulder Press (50% max) Rx = 95# May 22nd 10 - 1 Lunges @ 33% back Squat 20 - 2 Ring Dip May 23rd Adrian Seven rounds for time of: 3 Forward rolls 5 Wall Climbs 7 Toes to Bar 9 Box Jumps, 30" box May 24th Dump Truck 1 Rope Climb 21 – 15 – 9 Calories Rowed Box Jumps 24” / 20″ Wall Balls 20# / 16# then 10 Handstand Pushups May 25th 20 min AMRAP 15 OHS @ 50% 20 Push up 30 Hammer Swings May 26th Mason Moore 20 Min AMRAP 5 Burpees 16 Situps 17 Air Squats 438 meter Run May 27th Amateur FGB 3 Rounds 1 min max KB swing 1 min max Back Ext 1 min max Sit up 1 min rest Warm Up
2 Rounds 10 KB Swings 10 Push Ups Olive 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Strict Pull Ups 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Shoulder Press (50% max) Rx = 95# Recovery Run 1 mile Plank Extended Arm 3 minutes (acc) Run 800 Plank Extended Arm 3 minutes (acc)
Warm Up
2 Rounds 20 Walking Lunges 6 Box Jumps 5 Rounds Run 400M 30 Cleans at 45% of max Recovery 21-15-9 Walking Lunges w/bar (2ct) Shoulder Press Russian Twists
Warm up
10 PVC pass throughs 20 Burpees Alpine 6 Rounds 45 seconds Double Under 45 Seconds KB Swing 3 min rest Recovery Row 500 10 Half Moons w/plate 10 Mountain Climbers (2 count) 10 Wall Balls Row 500
U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.
His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics. He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven. Liam Run 800 meters with a 45-lb. plate 100 Toes to Bars 155-lb. Front Squats, 50 reps 15-ft. Rope Climbs, 10 ascents Run 800 meters with a 45-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. Recovery 21-15-9 Burpees Deadlifts @ 35% |
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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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