Hey Ya'll,
June 29th we will be hosting the 2024 Speed Dating Competition. For those that are unfamiliar this is an individual competition where we will have 4 work outs, each with a different partner. Your score as a pair goes towards your individual score. 1 pt for the team with the best score in workout 1, 2 pts for the second place team etc. The individual man and woman with the lowest 4 combined team scores are the winners. We will start a sign up sign up sheet this week. Workouts will be announced in the near future. We are short on judges (rep counters) so if you don't think you want to compete, but would like to help out, we can definitely use you. As always this is a fund raiser for new gear, so let us know what you all are looking for! -C-
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Warm up
1 K Row 30 sec Plank 10 Pullups 10 Kettlebell Swing 10 DB / KB Snatch 5 L-Sit Pullups Workout Test Joshie Compare to 6/27/18 Oly Rest Day Stretch 2 min Yoga - Cobra Position 2 min Banded Shoulder Stretch / Side 2 min Foam Rolling Lats Warm up
1 K Row Workout Max Box Jumps Compare to 12/20/21 Oly Hang Power Clean (knee) + Power Jerk - 70% x 2+1 x 2 sets, 75% 2+1 x 3 sets Push Press - 70% x 3, 75% x 3 x 3 sets V Ups - 3 sets x max Stretch 2 min Calf Stretch each Hey everyone,
Just a quick reminder that we have pool and darts Friday evening at Chad and Marriah's on Victoria Ln. Actual address on the board at the gym. -C- Warm up
2 K Assault Bike 3 rounds 30 sec Plank reach through 10 Air Squats 10 medicine-ball push presses Workout 21 - 15 - 9 Reverse Lunges @ 55% back squat Plank Plate Slide Wall Balls @ 10% max C & J Oly
Stretch 2 min Yoga - Cobra Position 2 min Standing Hamstring Stretch 2 min Standing Quad Stretch Warm up
2K Assault Bike 10 handstand shoulder taps 5 Squat Therapy 5 High Pull Clean 5 Handstand Pushup 5 Burpees Workout Test Air Force compare to 11/29/21 Oly Hang Power Snatch (knee) - 70% x 2 x 2 sets, 75% x 2 x 3 sets Snatch Balance - HS x 1 3 Rounds Box Jumps - x 3 Russian Twist - x 15/side Stretch 2 min Doorway Pec Stretch / each 2 min banded crossbody shoulder stretch / each Warm up
Assault Bike 2 K 5 Deadlift 7 Pullups 5 High Pull Clean 7 Knee to Elbow 5 Clean 1 Rope Climb Workout 20 Minutes 1 Rope Climb 10 Power Clean @ 55% 15 cal Assault Bike Oly Clean and Jerk - 70% x 2 sets (1+1), 75% 2 sets (1+1), 80% x 2 sets (1+1), 85% x 2 sets (1+1) x 2 sets Clean Pull - 105% x 2, 110% x 2, 115% x 2 Front Squat - 75% x 3 x 3 sets weighted plank - 15 sec on/ 15 sec off x 3 min “Hang on Legs – Week 10 of 12” Stretch 2 min Yoga - Cobra Position 2 min lacrosse ball upper back / side 2 min Foam Roll Low Back 4/21
20 Minutes 1 Rope Climb 10 Power Clean @ 55% 15 cal Assault Bike 4/22 Test Air Force compare to 11/29/21 4/23 21 - 15 - 9 Reverse Lunges @ 55% back squat Plank Plate Slide Wall Balls @ 10% max C & J 4/24 Max Box Jumps Compare to 12/20/21 4/25 Test Joshie Compare to 6/27/18 4/26 5 Rounds 10 Bench Press @ 55% 25 Double Unders 4/27 Test Baseline Compare to 12/6/19 Blaze it!
Warm up 1K Row 10 Hollow Rock 10 Arch Ups 10 Situps 10 Jefferson Curl 10 V Ups 10 Straight Leg Deadlifts Workout Test Stephen Compare to 12/17/20 Oly Rest Day Stretch 3 sets 15 rep Reverse Hyper Extension or no machine 2 min hamstring stretch each 2 min Yoga - Cobra Position Warm up
Assault Bike 3K 10 Air Squats 20 Single-Unders 10 Heel Hook Pistol 10 Ski Jumper 4 Pistol Workout 42 - 30 - 18 Alt Pistol Ski Jumper Oly Snatch - HS x 1, 70% of HS 2 sets x 2 reps Clean and Jerk - HS x 1+1, 70% of HS x 2+1 x 2 sets Front Squat - HS x 1 3 Rounds Back Extension Hold - 3 x max weighted plank - 3 x 20-30 sec Stretch 2 min figure-4 glute foam roll each 2 min foam roll calves |
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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