Registrations for Fitch Best are due in hand (not postmarked) Friday September 22, 2017. Any registrations arriving later than Friday will Not receive a T-Shirt, Fitches.
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Warmup
3 Rounds 50ft Bear-crawl 150ft Run "Diane" 21-15-9 reps of: 225# / 165# pound Deadlift Handstand Pushup Recovery 2 Rounds 400 Meter Row 10 Body Blasters Warmup
2 Rounds 6 Back Extensions 15 Band shoulder Press 21 - 15 - 9 Wood Choppers each @ 25% snatch KB Cleans each @ 25% snatch Sumo Deadlift High Pull Recovery 10 Rounds 10 Push Ups 10 Sit Ups 10 Air Squats 9/17
21 - 15 - 9 wood choppers each @ 25% snatch kb cleans each @ 25% snatch Sumo Deadlift High Pull 9/18 "Diane" 21-15-9 reps of: 225 / 165 pound Deadlift Handstand Pushup 9/19 Max Front Squat 2 minute sit up 9/20 "Griff" For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards 9/21 Tabata 8 rounds 20 seconds Hip Extensions 10 seconds rest 20 seconds Kettlebell Swing @ 33% snatch 10 seconds rest 20 seconds Power Clean @ 55% 9/22 15 minute AMRAP 10 Bench Press @ 55% 3 Rope Climb 9/23 "Kelly" Five rounds for time of: Run 400 meters 30 Box Jumps, 24 inch box 30 Wall Balls shots, 20 pound ball Warmup16 Kettlebell Swing
40 Double Unders 16 Kettlebell Swing 5 Rounds 3 Ladder Icky Shuffle (forward and backward) 200 ft Broad Jumps Recovery 50 Sit Ups then: 10 Turkish Get Ups (right arm) 20 Kettle Bell Swings 10 Turkish Get Ups (left arm) 20 Kettle Bell Swings Warmup
3 Rounds 30sec Goblet Squat Hold 50’ Butt-kickers First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek. "Manion" Seven rounds for time of: Run 400 meters 135 pound Back Squat, 29 reps Recovery 8 Burpee Box Jumps 16 Kettle Bell Clean and Press Warmup
1 minute Plank 0.5mile Assault Bike Arms Only 1 minute Plank 20 Minute AMRAP 20 Hammerswing 10 Horizontal Kettlebell Swing @ 25% Snatch 20 Hollow Rock 500-400-300-200-100 Meter Row 50-40-30-20-10 Sit Ups Drinks at Annie's place this Saturday at 6pm. RSVP to Annie by Friday afternoon. (406) 860-9971
Warmup
12-9-6 Ring Rows Band Y Pull Olive 10 - 1 Strict Pullup 1 - 10 Shoulder Press 95# / 65# Recovery 25 Alternating Jumping Lunges 25 Push Press 25 Hip Extensions 25 Burpees There are still some spots not spoken for. If you are on the list, but do not have your registration form in yet, you have 10 days to get your registration in. -C- |
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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