Warm up
10 Toy Soldier 20 PVC Pass-throughs 500 meter Row Just One Move 30 Snatches @ 60% if you want to compare to Isabel 135# / 95# Recovery 500-100 Meter Row 50-10 Double Unders
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Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
Warm up 2 Rounds 20 Double Unders (50 single-unders) 5 PVC Shoulder Rotations "Brenton" Five Rounds for time of: Bear Crawl 100 feet Standing Broad-Jump, 100 feet Do three Burpees after every five Broad-Jumps. If you've got a twenty pound vest or body armor, wear it. Recovery 3 Rounds 12 Air Squats 10 Pullups 8 Push Press 400 Meter Run Warm up
2 Rounds 30 Second Goblet Squat Hold 30 Second Assault bike Arms Only 15 Min AMRAP 7 Thrusters @ 55% 20 GHD Raise Recovery Bike 10 Minutes Then 2 Rounds 50 Pushups 30 Lunges (alternating legs) June 11th
15 Min AMRAP 7 Thrusters @ 55% 20 GHD Raise June 12th "Brenton" Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it. June 13th Just One Move 30 Snatches @ 60% June 14th Max Bench then 2 min hip ext June 15th Marilyn Alpine box Jump Wall ball June 16th Weight Ladder Prowler 50’ start at 50% 3 min max go up 30# each round June 17th "Meadows" For time: 20 Muscle-ups 25 Lowers from an inverted hang on the rings, slowly, with straight body and arms 30 Ring handstand push-ups 35 Ring rows 40 Ring push-ups Warm up
2 Rounds 8 Spider Lunges 12 Butt-kickers "Nancy" Five rounds for time of: 400 meter Run 15 Overhead Squat 95 / 65# Recovery 20 Turkish Get Ups (right arm) 50 KB Swings 20 Turkish Get Ups (left arm) 50 KB Swings Warm up
2 Rounds 10 Ring Rows 5 Linear Ladder sprint- 2 Foot every hole Descending / Ascending Rope pull 10 - 1 Ski Jumper 5 - 50 Recovery 10-1 GHD Raises 100 Meter Sprint Between Each Set Warm up
2 Rounds 20 Double Unders (50 single-unders) 10 box jumps 10 Band Punch 3 Rounds 200’ Sled Pull @ 75% back squat 30 Overbar Burpee Recovery 3 Rounds 12 Air Squats 10 Pull ups 8 Pushups 400 Meter Run Sgt. Gary "Foo" Morales, of the Port St. Lucie County Sheriff's Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff's Office for 12 years and had just been promoted to Sergeant Deputy. He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews.
Warm up 2 Rounds 10 Bird Dogs 50’ Bear-crawl Foo 170-lb. Bench Presses, 13 reps Then, complete as many rounds as possible in 20 minutes of: 7 Chest-to-Bar Pull-ups 77 Double-Unders 170-lb. Squat Clean Thrusters, 2 reps 28 Sit-ups Recovery 1000 Meter Row 100 Sit ups 500 Meter Row 50 Situps Warm up
2 Rounds 10 Banded shoulder Press (5 each arm) 10 Hip extensions Alpine 6 Rounds 45 seconds max Push Press @ 55% 45 seconds max Horizontal KB Swing @ 25% Snatch 3 Minute Rest Recovery 20 minutes 50 Over Box Burpees then Row for max distance Warm up
15 Calorie Assault bike 5 box jumps 5 Banded Abducted External Rotation Grace 30 Clean & Jerk @ 135 / 95 Or 65% of max Recovery 1000 meter Row 100 Sit ups |
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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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