Warmup
2 Rounds 200m Run 30sec Plank 5 Rounds 200ft Prowler Push @ 50% 3 min max 20 Russian Twist @ 25% snatch 1.5 mile Assault Bike Recovery Overhead Walking Lunge 100ft (Plate) Kettle Bell Farmer Walk 200ft. (Kettle Bells) Run 400 Meters
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9/24
5 Rounds 200ft Prowler Push @ 50% 3 min max 20 Russian Twist @ 25% snatch 1.5 mile Assault Bike 9/25 Rocket Complete as many rounds as possible in 30 minutes of: 50-yard swim sub (500M Row) 10 Pushups 15 Air Squats 9/26 20 minute AMRAP 10 Bottoms Up Press left side (choose weight to your ability) 200M Sandbag Run (50M = 1 rep) 10 Bottoms Up Press right side 200M Sled Drag (50M = 1 rep) 9/27 30 Thruster @ 60% 9/28 For time: 50 Box Jumps, 24 inch box 50 Jumping pull-ups 50 Kettlebell Swing, 1 pood Walking Lunge, 50 steps 50 Knee to Elbow 50 Push Press, 45 pounds 50 Hip Extensions 50 Wall Balls shots, 20 pound ball 50 Burpees 50 Double Unders 9/29 20, 40, 60, 80, 100, 120, 140, 160, 180, 200 seconds plank 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Deadlifts @ 55% 9/30 Justin 30-20-10 reps for time of: Body-weight Back Squat Body-weight Bench Press Strict Pullup 9/23
Warmup500m Row 20 Goblet Squat "Kelly" Five rounds for time of: Run 400 meters 30 Box Jumps, 24 inch box 30 Wall Balls shots, 20 pound ball Recovery 21-15-9 Deadlifts Burpees Warmup
3 Rounds 10 Kettlebell Bottoms up press 10 Ring Rows 15 minute AMRAP 10 Bench Press @ 55% 3 Rope Climb Recovery 2 Rounds 10 Shoulder Press 50 Calorie Row 10 Shoulder Press 30 Sit Ups PSA for all male gym goers Warmup
2 Rounds 9 Box Jumps 15 Hip Extensions 21 Toy Soldier Tabata 8 rounds 20 seconds Hip Extensions 10 seconds rest 20 seconds Kettlebell Swing @ 33% snatch 10 seconds rest 20 seconds Power Clean @ 55% Recovery Row 1000 Meters Run 800 Meters 30 Sit Ups Only two days left to get your registrations in!! In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433 "Griff" For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Warmup 30-20-10 Double Unders Assault Bike Calories Recovery 3 Rounds 20 Air Squats 20 Push Ups 20 GHD Raise 20 GHD Hip Extensions Hey everyone,
We are going to postpone Friday BBQs for the first Friday in Oct. This Friday is Ale's for Trails, which usually has a high turn out from Alternative Athletics gym members. The following week there is a private party which many gym members plan on attending. We don't want to overlap with either event. Oct 6th we will do a Taco Bar and I think it is about time for either doubles Hoover Ball or CrossFit Beer Pong. Let me know your thoughts. (Can a Taco Bar technically be a BBQ? Yes.) -C- Warmup
9-12-15 Goblet Squat Hip Extensions Find Your 1 Rep Max Front Squat at least 7 reps must over 90% then 2 minute max Situps Post Max Conditioning 4Min Amrap 200m Run 20 Burpees Max Reps Snatch 55% 2min Rest 4Min Amrap 200m Run 15 Burpees Max Reps Snatch 2min Rest 4Min Amrap 200m Run 10 Burpees Max Reps Snatch Recovery 400 Meter Run 25 Box Steps 400 Meter Run 3:00 Plank Hold (accumulative) |
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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