July 16th:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Dumbbell Split Jerk 2, 4, 6, 8, 10, 12, 14, 16, 18, 20 Toes-to-Bar July 17th: Pat Wearing a 20-lb. vest, 6 rounds for time: 25 Pullups 50-ft. Front Rack Lunge, 75 lb. 25 Pushups 50-ft. Front Rack Lunge, 75 lb. July 18th: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 GHD Hamstring Curl 30, 27, 24, 21, 18, 15, 12, 9, 6, 3 Wall Ball Sit Up July 19th: Death by Snatch @ 55% max July 20th: Linda 10-9-8-7-6-5-4-3-2-1 reps for time of: 1 1/2 body-weight Deadlift Body-weight Bench Press 3/4 body-weight Clean July 21st: 4 Rounds 2 Box Squat @ 90% 15 Strict Toe to Bar 30 Ski Jumpers July 22nd: "Dobogai" Seven rounds for time of: 8 Muscle Up 22 yard Farmer Walks, 50 pound dumbbells
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Warm up
3 Rounds 15 sec Hollow Rock 16 Kettlebell Bottoms up press 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Dumbbell Split Jerk 2, 4, 6, 8, 10, 12, 14, 16, 18, 20 Toes-to-Bar Recovery 10-1 Rope Pull 1-10 Goblet Squat Big Sky State Games Olympic Weightlifting
Starts at 10 am, so no class today, but come cheer on the lifters! At Home: Warm up 4 Minutes AMRAC (As many rounds as comfortable) 30 sec Running in place 10 Push ups Find a place you can do pull ups like a local playground: "Nicole" - at the old gym (over 8 years ago) Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pullups Records for both Rounds and total Pull ups Recovery 3 Rounds 20 Odd object Deadlifts 20 Air Squats Hey everyone,
Quick reminder that there is no 10am class tomorrow due to us hosting the Olympic Weightlifting for Big Sky State Games. If you want to cheer on the lifters, first pull is at 10am. -C- Warm up
4 Rounds 6 Knee to Elbow 10 Lateral Wall Ball Toss 4 Rounds 12 KB Wood Chopper @ 25% Barbell Snatch 12 Russian Twist (Same KB) 20 Bounding Steps Recovery 5 Rounds 10 Air Squats 10 Push Ups 10 Back Extensions 10 GHD Sit Ups Hey Everyone,
Mitch and Kelia are not going to be at this weeks Friday Night BBQ. So, unless someone wants to fill Mitch's shoes, plan on bringing something to burn on the grill for yourself and a side dish to share with everyone else. -C- BWarm Up
15-10-5 Air Squats Hip Extensions 30 Double Kettlebell Squat Clean @ 30% Barbell Clean in each hand Recovery Bike 10 Minutes then: 10x100 Ft. Wall Ball Overhead Toss Warm up 3 Rounds 15 PVC Shoulder Rotations 10 Band Abducted External Rotation Find Your One Rep Max Max Turkish Get-up Must be done on both sides for the weight to count Recovery 5 Rounds 5 Dead Lifts 10 Burpees 15 Sit Ups Hey Guys,
We have discussed this with several people here and there in the past, but we are now making it official. We are going to start allowing individuals, families and businesses to list their names as sponsors on the platforms of their choice. Sponsorships are $50 per name, or $100 per business logo. If you want a corporate logo on a platform, get a picture to either Clint or Susie with your donation. Proceeds will go towards platform maintenance, the remodel, and equipment replacement. -C- Warm Up
2 Rounds 15 Band Pulldowns 10 Bird Dogs 15 Pushups 20 minute AMRAP 6 Muscle Up 20 Lunge 30 Situps Recovery 2 Rounds 20 Flutter Kicks (2 Count) 20 GHD Sit Ups 500 Meter Row |
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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