Alternative Athletics: 20 Minutes

9/26/2017

Warmup
3 Rounds
15 Band Abducted External Rotation
10 Lunge

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)

Recovery
Row 500 Meters then:
5 Rounds
10 Kettle Bell Swings
10 Box Steps

2 Comments

Hart

9/26/2017 05:58:10 pm

3+13w 20
3+12w 18
3+11m 30
3+13w 20
2+26w 18
2+26m 25/30
2+17w 18
3+13w 20
2+26m 30
2+25m 30,100
2+26m 25
2+27m 30
3+10w 15
2+22w 15
2+25m 30
3+24m 24
2+27m 25
3+10w 10
3w 20
2+25e 15
2+26m 35

3+12m 35

Hart

9/26/2017 06:03:43 pm

Total
140 w bs
60w sp
145w dl

Mon
Comp
3+1w 10# 85 hpc
3+29w 14# 85 hpc

schedule:

Monday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Tuesday -
Open Gym
5:30am-7:00pm
Barbell Club
8:30am-10:00am
4:30pm-6:00pm

Wednesday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Thursday-
Open Gym
5:30am-7:00pm
Barbell Club
8:30am-10:00am
4:30pm-6:00pm

Friday -
Open Gym
5:30am-7:00pm

Saturday -
Kettlebell Class
8am
Barbell Club
8:30am-10:00am
Community Class
10am

Sunday-
Barbell Club
8:30am-10:00am
Open Gym
3pm-5pm

Alternative Athletics: 20 Minutes

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