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  • About Us
    • Why We're Different
    • Trainers >
      • Susie
      • ADAM
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      • Clint
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      • Levi
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      • CHAR
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      • JO
      • JARAN
      • CASEY
      • D
  • PRICING
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  • Event Videos
Picture
Last week’s Locker WOD winner: Smokin’ Kelia Hart!


Picture

Tag Team Championship Fight Gone Bad

1/27/2023

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Warm up:
Try the movements and make a plan with your partner . . . if you have one . . .

Tag Team Championship Fight Gone Bad

5 Rounds
1 min max  Wall Balls 20 / 14#
1 min max Sumo Deadlift High Pull 75 / 55#
1 min max Box Jumps 20 / 18"
1 min max  Push Press
1 min max calorie Row
1 min rest

If you have a partner that has not been to the gym in the last 6 months you can split the workout however you want.  If you don't have such a partner, you will do it by yourself.

This is a fund raising WOD for VFW Andrew Pearson post.  Throw some bones in the hat.

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Alternative Athletics: Worse than Karen

1/26/2023

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Picture
Warm Up
Row 500m

Then…

2 sets:
:30 medicine ball Push Press
:30 Single-Unders

2 sets:
:30 Air Squats to a medicine ball
:30 single-unders or double-unders

1 set:
:30 medicine ball Thruster
:30 double-unders or double-under attempts
​
RX
For time:
150 Wall Balls (14/20 lb)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
7 Burpees to a plate.


INTERMEDIATE
For time:
150 wall-ball shots (10/14 lb)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
7 burpees to a plate.


BEGINNER
For time:
100 wall-ball shots (6/10 lb)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
5 burpees to a plate.


Post-workout:
Accumulate:
2:00 Plank
2:00 Handstand


Competition: Rest Day
​

STRETCHING
3 sets:
:30 Samson stretches / leg
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Alternative Athletics: 20 min

1/25/2023

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Picture
WARM-UP
1 set:
1:00 Row
10 alternating Cossack Squat
10 Single-Leg Deadlifts / leg (35/50 lb)
10 alternating Cossack squats
10 Situps


1 set:
10 Dumbbell Clean / arm (35/50 lb)
10 V Ups
10 Dumbbell Push Press / arm
10 Hanging Knee Raises


1 set:
:30 row
5 DB cleans / arm (35/50 lb)
10 knees-to-armpits
5 Dumbbell Push Jerk / arm


1 set:
:30 row
10 DB clean and jerks (35/50 lb)
5-10 Toes-to-Bar


NOTES
  • If you reach a movement that you’re unable to perform in this progressive warm-up, go back to a previous movement.
  • Perform all DB movements with a single DB.
  • Push the pace on the rower and find a sustainable pace for the workout.

RX
18.1
AMRAP 20:
8 Toes-to-Bar
10 single-Dumbbell Hang Clean and Dumbbell Push Jerk (35/50 lb)
12/14 calorie Row


INTERMEDIATE
AMRAP 20:
8 Hanging Knee Raises
10 single-DB hang clean and jerks (20/35 lb)
12/14 calorie row


BEGINNER
AMRAP 20:
8 Situps
10 single-DB hang clean and jerks (10/20 lb)
12/14 calorie row
​

Stimulus & Goals
  • 7-12+ rounds.
  • Unbroken toes-to-bar and clean and jerks for as many rounds as possible.
  • Keep row to :60 or less.
Strategy
  • If you are looking to go for a PR, try keeping your equipment as close together as possible because transition time is valuable.
  • Perform 5 clean and jerks on one arm and then 5 on the other for the fastest time. Remember to jump the weight to the shoulders and then jump the weight overhead.
  • Sit up tall on the rower and remember to breathe.
  • Don’t come out too hot in the first couple of rounds. This is a 20:00 workout and you need to maintain a consistent pace across the entire time.

Competition: 100 min

Warm up: 20 min
See Above

Workout 1: 20 min
18.1

Workout 2: 35 min
For time:
400-m Run
Rest 1:00
800-m run
Rest 2:00
1,200-m run
Rest 3:00
1,600-m run


Stimulus & Goals
  • 20:00-26:00 of work (not including rest)
  • 00 m < 2:30
  • 800 m < 5:00
  • 1,200 m < 8:00
  • 1,600 m < 10:00
Strategy
  • Perform each run at a sustainable pace (around 80-90% effort), rather than an all-out effort. This strategy will allow you to feel relatively recovered prior to starting each interval.
  • If you feel like you can push faster, wait until the 1,200-m or the 1,600-m intervals. This will be a great place to turn on the afterburners.
  • Try to perform this workout with friends or a training partner for more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and have goals for each interval prior to starting.

Workout 3:  15 min
4 sets for load:
10 Dumbbell lunge
15 weighted Hip Extensions
10 DB Straight Leg Deadlifts

NOTES
  • Use a weight on each element that allows you to maintain controlled and unbroken reps. If you don’t have a GHD, perform a standing Jefferson curl with no weight.

Stretching: 10 min
1 set:
1:00 barbell forearm mash / side
1:00 double forearm stretch on wall
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Alternative Athletics: 4 Rounds

1/24/2023

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Picture
WARM-UP
3 sets:
1:00 Row
:20 Scap Pull up
10 Shoulder Press (building)
5 Seated Box Jump for max-height

1 set:
5 pause Split Jerk
5 split jerks
– Use an empty barbell.

EMOM 9:
1 pause split jerk + 1 split jerk (20-50%)
– Pause in the dip.
– Add load once every 3 minutes.

3-4 sets:
1 pause split jerk + 1 split jerk
– Build in load to 70-80%.

NOTES
  • Use the first 3 sets to elevate your heart rate and increase your range of motion.
  • Use the next set to dial in your technique and positioning with the barbell.
  • Increase the loading on the barbell to build up to your working weight.

RX / Intermediate
4 rounds for reps:
1:00 max Box Steps (20/24 in)
1:00 max calorie Assault Bike
– Rest 1:00 between rounds

BEGINNER
4 rounds for reps:
1:00 max box step-ups (12/20 in)
1:00 max calorie assault bike
– Rest 1:00 between rounds

Post-workout:
3 sets:
25 weighted GHD Hip Extension

Stimulus & Goals
  • Simple structure workout with high power output.
  • Expect lower body muscle fatigue.
  • Perform 30-40 reps between both movements per round.
Strategy
  • Don’t stop moving on the box step-ups. Adjust your pace as needed in order to catch your breath, but keep stepping up and down on the box.
  • In order to push past the 30-rep mark, you need to push the pace on the bike. Remember that you do get an opportunity to rest after the bike, so that should give you a little more incentive to push.

Competition: 80 min

Warm up: 20 min
See Above

Workout 1: 20 min
On a 20:00 clock:
Build to a 1-rep max Split Jerk

NOTES
  • This is the final week of this 4-week cycle.
  • Build up to 70-80% of your 1-rep-max split jerk and then take as many attempts as needed to find a heavy single for the day.
  • If you fail the same load 3x in a row, reduce the weight by 10-20% and perform 1-3 high-quality reps.
  • Prioritize attempting small PRs (1-5 lbs). Then, use any remaining time to attempt additional PRs.

Workout 2: 15 min
Today’s Rx

Workout 3: 15 min
5 sets for load:
5 Back Squat
– Use 50% of your 1-rep-max.

NOTES
  • Rest 2:00 between sets and focus on standing out of the bottom of each rep as fast as possible.

Stretching: 10 min
2 sets:
1:00 saddle stretch
1:00 seated pike stretch
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Alternative Athletics: Pressing

1/23/2023

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Picture
Warm Up:
2 sets:
30 Jumping Jack
10 Bent over row
10 Upright Row
8 Shoulder Press
8 Push Press
– Use an empty barbell.

1 set:
10 Bench Press (empty barbell)

On a 7:00 clock:
3-5 bench presses (building)
– Build to 70-80% of 1-rep-max bench press.

RX / Intermediate / Beginner
For load:
3-3-3-3-3
Bench Press
3-3-3-3-3
Shoulder Press
3-3-3-3-3
Push Press

Competition: Rest Day

Stretching:
1 set:
1:00 child’s pose stretch
1:00 Scorpion Stretch / arm
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Alternative Athletics: 5x 90 sec AMRAP

1/22/2023

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Picture
WARM-UP
2 sets:
10 alternating Scorpion Stretch
:30 Plank
10 toe-touches
1:00 Run, Assault Bike, Row, or Skierg

1 set:
5 Deadlift (empty barbell)
10 Situps
:20 Jumping Jack
5 Hang Power Snatch
10 V Ups
:20 jumping jacks
5 hang power snatches
10 Hanging Knee Raises
:20 jumping jacks
5 hang power snatches
10 Toes-to-Bar

3 sets:
5 deadlifts
5 hang power snatches

NOTES
  • In today’s warm-up, work on building up to the movements you plan to perform in the workout.
  • Use the last three sets to build to your workout weight.
  • If you feel like you still need to practice a few snatches or toes-to-bars after the warm-up, feel free to take a few minutes to dial in your movement and scaling options.

Pre-workout:
EMOM 6:
2 Hang Power Clean
– Build to a heavy double.

RX
On a 1:30 clock x 5 sets:
10 Toes-to-Bar
10 Deadlift (75/115 lb)
Max unbroken Hang Power Clean
– Rest 1:00 between sets.

INTERMEDIATE
On a 1:30 clock x 5 sets:
10 knees-to-armpits
10 deadlifts (65/95 lb)
Max unbroken hang power cleans
– Rest 1:00 between sets.

BEGINNER
On a 1:30 clock x 5 sets:
10 Hanging Knee Raises
10 deadlifts (55/75 lb)
Max unbroken hang power cleans
– Rest 1:00 between sets.

Stimulus & Goals
  • :30+ of hang power snatch time.
  • Loading is light, 10 reps in a row for multiple rounds.
  • Complete toes-to-bars in two sets or less.
Strategy
  • Go for unbroken toes-to-bars and deadlifts for as many rounds as possible. This will maximize your time on the hang power snatches.
  • Use a mixed grip on the deadlift to save your grip for both the toes-to-bar and hang power snatch.

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx
Workout 2: 15 min
For time:
5 Strict Muscle up
100 Double Unders
4 strict muscle-ups
80 double-unders
3 strict muscle-ups
60 double-unders
2 strict muscle-ups
40 double-unders
1 strict muscle-up
20 double-unders


Stimulus & Goals
  • 8:00-13:00.
  • Work on strict ring muscle-ups under fatigue.
  • Complete the muscle-ups in 2 sets or less.
Strategy
  • Perform sustainable sets on the muscle-ups. Don’t go unbroken in the first set if that’s going to lead to failure later on.
  • Look to immediately pick up the jump rope when a set of muscle-ups is completed.
  • We want the row to get you breathing so you can perform the muscle-ups under fatigue.
  • If you see yourself failing early on, consider modifying either the rep scheme or movement.
  • It’s better to do fewer reps and not fail than to do more reps but take far longer due to failure or muscle fatigue.

Workout 3: 15 min
5 sets:
Every 3:00 complete:
5 high Box Jumps
50-m Prowler Push

NOTES
  • Choose a box height that challenges you during reps 4 and 5. As soon as you finish the box jumps, immediately begin your sled push.Choose a heavier weight for the sled push and grind through the 50-m. You should not have to stop moving on the sled, but you will be marching.

Stretching: 10 min
2 sets:
:30 alternating Scorpion Stretch
:30 forearm stretch / side
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Weekly Update 1/22 - 1/28

1/22/2023

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1/22
RX
On a 1:30 clock x 5 sets:
10 Toes-to-Bar
10 Deadlift (75/115 lb)
Max unbroken Hang Power Clean
– Rest 1:00 between sets.

1/23
RX
For load:
3-3-3-3-3
Bench Press
3-3-3-3-3
Shoulder Press
3-3-3-3-3
Push Press

1/24
RX
4 rounds for reps:
1:00 max Box Steps (20/24 in)
1:00 max calorie Assault Bike
– Rest 1:00 between rounds

1/25
18.1
RX
AMRAP 20:
8 Toes-to-Bar
10 single-Dumbbell Hang Clean and Dumbbell Push Jerk (35/50 lb)
12/14 calorie
Row

1/26
RX
For time:
150 Wall Balls (14/20 lb)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
7 Burpees to a plate.

1/27
Tag Team Championship Fight Gone Bad
5 Rounds
1 min max  Wall Balls 20 / 14#
1 min max Sumo Deadlift High Pull 75 / 55#
1 min max Box Jumps 20 / 18"
1 min max  Push Press
1 min max calorie Row
1 min rest


1/28
RX
AMRAP 15 with a partner:
60 synchro Situps
40 Box Jumps (20/24 in)
20 Chest-to-Bar Pullups
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Alternative Athletics: 20 Min Partner

1/21/2023

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Picture
WARM-UP
1 set:
50 mountain climbers
10 Kang squats (unloaded)
10 Cossack Squat
10 Scorpion Stretch
10 Pushups

3 set:
1:00 Assault Bike
5 dumbbell front squat
5 Bar Facing Burpee

2 set:
5 Deadlift
5 Front Squat
5 Hang Squat Clean
5 Squat Clean
– Use an empty barbell.

4-5 sets:
1 Power Clean + 1 Squat Clean
– Build in load to get an idea of your first lift after finishing part 1 for the workout.

NOTES
  • Use the first 4 sets to elevate your heart rate and increase your range of motion.
  • Use the two sets after the bike to dial in your technique and positioning with the barbell.
  • Increase the loading on the barbell to build up to your working weight.

Pre-workout:
Accumulate:
30 KB Turkish Get-up

RX
AMRAP 20 with a partner:
50 calorie Assault Bike
100 Kettlebell Swing (53/70 lb)
20 Wall Walk
– Split work as needed; 1 partner works at a time.

INTERMEDIATE
AMRAP 20 with a partner:
40 calorie bike
80 KB swings (35/53 lb)
14 wall walks
– Split work as needed; 1 partner works at a time.

BEGINNER
AMRAP 20 with a partner:
30 calorie bike
60 KB swings (18/26 lb)
10 Inch-worm + knee push-ups
– Split work as needed, 1 partner works at a time.

Stimulus & Goals
  • <10:00 for workout 18.2.
  • 2-3 attempts on cleans.
  • Sprint + a heavy lift; prioritize both.
  • Retest Open 18.2 and 18.2a.
Strategy
  • Push the pace on part 1. Do not even think about part 2.
  • Keep moving on the burpees. Utilize the step-up to the bar prior to jumping over it. This will help you keep moving.
  • Prior to starting this workout, be sure to build up to a relatively heavy load on the clean. However, be ready for it to feel completely different after finishing part 1. Each clean will require all of your focus.
  • Try to give yourself at least 1:00 between clean attempts. If you can afford more, it will only help you.

Competition: 90 min

Warm up: 20 min
See Above

Workout 1: 15 min
18.2 and 18.2A
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Front Squat (35/50 lb)
Bar Facing Burpee

For load:
1-rep-max Clean

Stimulus & Goals
  • <10:00 for workout 18.2.
  • 2-3 attempts on cleans.
  • Sprint + a heavy lift; prioritize both.
  • Retest Open 18.2 and 18.2a.
Strategy
  • Push the pace on part 1. Do not even think about part 2.
  • Keep moving on the burpees. Utilize the step-up to the bar prior to jumping over it. This will help you keep moving.
  • Prior to starting this workout, be sure to build up to a relatively heavy load on the clean. However, be ready for it to feel completely different after finishing part 1. Each clean will require all of your focus.
  • Try to give yourself at least 1:00 between clean attempts. If you can afford more, it will only help you.

Workout 2: 30 min
4 sets for time:
800-m Run
or
1,600/2,000-m C2 Assault Bike
– Rest 3:00 between efforts.

NOTES
  • For this conditioning piece, hit each run or bike at 90% effort or greater. Don’t save yourself for the last set.
  • Your goal is to stay within 10% of your first effort. For example, if you finish the first effort in exactly 4:00 or 240 seconds, your next three effort need to be completed in 264 seconds or less.

Workout 3: 15 min
4 sets:
20 weighted sit-ups
10 DB side bends / side
100-ft single-arm DB Waiter Walks / arm

NOTES
  • Use a single DB for the weighted sit-ups. You can use an AbMat, but it’s not necessary. Increase the load of the DB as you wish. The 100-ft overhead walk should be unbroken, so choose a weight that allows this.

Stretching: 10 min
2 sets:
:30 pigeon pose / leg
:30 Couch Stretch / leg


0 Comments

Alternative Athletics: Step Down and Up

1/20/2023

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Picture
WARM-UP
EMOM 9:
Min. 1 | :45 Assault Bike (easy)
Min. 2 | 15 GHD Hip Extension
Min. 3 | 7 DB Goblet Squat (building)
– Pause at the bottom of each goblet squat.

2 sets:
5 hang muscle cleans
5 Front Squat
5 tall squat cleans
5 Hang Squat Clean
– Use an empty barbell.

4-5 sets:
3 hang squat cleans
– Build in load to just under your first working set.

NOTES
  • Use the first 9:00 to elevate your heart rate and increase your range of motion.
  • The two sets after the AMRAP should be used to dial in your technique and positioning.
  • Increase the loading on the barbell to build up to your working weight.

RX
For time:
21-15-9-15-21:
Calorie Row
Chest-to-Bar Pullups

INTERMEDIATE
For time:
21-15-9-15-21:
Calorie row
Pullups
​

BEGINNER
For time:
12-9-6-9-12:
Calorie row
Jumping pull-ups

Stimulus & Goals
  • 8:00-13:00.
  • High-skill gymnastics with a high heart rate.
  • Open-style workout.
Strategy
  • Push the pace on the rower and see what happens on the pull-ups. This is a great workout to test your pull-up capacity when you are out of breath.
  • Consider breaking the pull-ups into sets of 5-7 with small breaks in between. Go unbroken on the set of 9 if you can!

Competition: 70 min

Warm up: 20 min
See Above

Workout 1: 15 min
3 sets for load:
3 Hang Squat Clean
– Build to a 3-rep max.

2 drop sets:
1 complex @ 95%
1 complex @ 90%

NOTES
  • For the Main Lift, start your heavy sets around 80% of your 1-rep max hang squat clean. Build to a 3-rep max.
  • Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
  • Rest 3:00 between sets.

Workout 2: 10 min
3 sets for load:
3 High Pull Clean grip
– Build to a heavy set of 3 reps.

NOTES
  • Build to a heavy set of 3 clean pulls. All sets should be heavier than the top set of your Main Lift.

Workout 3: 15 min
Today’s Rx

Stretch: 10 min
Accumulate:
1:00 Banded Shoulder Stretch / Side
0 Comments

CrossFit Open 18.2

1/19/2023

0 Comments

 
Picture
WARM-UP
1 set:
10 over-the-fence
10 under-the-fence
20 Walking Lunge
10 Inch-worm + Pushups
10 Alternating Spiderman Stretch
20 alternating hip taps
10 Jumping Lunge
10 jump squat
20 double knee tucks

1 set
5 - 10 pause DB Goblet Squat
20 sec Bar Facing Burpee
5-10 DB goblet squat
20 sec bar facing burpees
5 - 10 dumbbell front squat
20 sec bar facing burpees
1 set w/ Barbell
5 Deadlift + shrug
5 Muscle Clean
8-10 Hang Squat Clean
8-10 Squat Clean

On a 8 min clock
Build up to 75 - 80% of 1 rep max clean
1 set:
2-3-4
DB squats
Bar-facing burpees

then…

1 clean (starting weight)

RX
Open 18.2 18.2A
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
dumbbell front squat (35/50 lb)
Bar Facing Burpee

For load:
1-rep-max Clean

INTERMEDIATE
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (20/35 lb)
Bar-facing burpees
– Athletes may step over their bar.

For load:
1-rep-max clean

BEGINNER
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (10/15 lb)
Bar-facing burpees
– Athletes may step over their bar.

For load:
1-rep-max clean

Competition: Rest Day
​

Stretching:
Accumulate:
1:00 Foam Roll Quad
1:00 Foam Roll Low Back
1:00 foam roll calves
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    808 4th Ave N
    Billings, Mt
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    Office: 406.534.8358

    ​Email: alternative_athletics@hotmail.com

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    10am


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