Alternative Athletics: 3 Steps Down

10/4/2017

Warm Up:
4 Rounds
6 Pushups
10 Lunge

21 - 15 - 9
Weighted Box Step @ 40% max back squat (20% each)
Ring Dips

Recovery
21-15-9
Wallballs
Wallball Sit Ups

2 Comments

Reddick

10/4/2017 10:08:03 am

10:25w - 50# 18", grn
11:14w - 50 18, red
18:43m -140 20
11:25w - 60 18 grn
13:28w - 70 12 grn+toe
8:01w - 36 12 sp20
12:20w - 50 18 grn
10:40w - 50 16 grn
9: 08m - 90 20

10/4/2017 05:22:58 pm

13:58m-110,20
18:37w-36,16
17:37m-110,20
20:10w-50,18
21:16m-50,16
11:43m-110,20
10:38m-60,20,grn
48:30m-90,20,1 mile
9:19w-50,18,blue
11:24w-60,18,grn
12:03w-50,18,blue
9:26w-30,16,,grn
10:10w-60,18,red
9:50w-50,18,grn
11:10w-50,18,grn
8:38m-90,20

Recovery
4:45m-20
5:08w-14

Kevin
24:00m

Max DL
365m-81du83cal@75
315m-60pr
175w-pr
145w-pr

DT 4 minute amrap thing
59@95
74@75
41w@25 row
46w@45row

Jackie
10:20m-rx

schedule:

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

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

Wednesday-
Open Gym
5:30am-7:00pm
Barbell Club
4:30pm-6:00pm
Kettlebell Class
6pm

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

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

Saturday -
Kettlebell Class
8am
Community Class
10am

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

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