Alternative Athletics: 4 Rounds

8/2/2017

Warm Up
2 Rounds
16 Lunge
4 Ladder One leg in one leg out lateral hop

4 Rounds
5 Back Wave Squats @ 55% max
30 Box Jump Overs

Recovery
3 Rounds
400 Meter Run
8 Back Squats (light)
1 minute rest between rounds

2 Comments

8/2/2017 05:39:53 pm

11:27m-115
12:20w-85
11:59w-65,step
14:12w-75
16:27m-135
17:32w-75
15:52w-35
11:31w-35,step
15:45w-95,step
22:48w-65,step
17:07m-3 rounds, 115
18:54w-185,20
9:35w-95,step
14:58w-105,20
10:49w-85,20
13:56w-105,20
Off clock-w-70
17:12m-65,step
16:55m-165
17:03w-115,20
14:31w-45,12
19:18m-115
12:44m-125
16:06m-135
16:20w-55,step
32:33w-115,12 1/2 step
17:38w-40,12
24:40m-135
14:10w-120
12:39m-135

8/2/2017 05:43:11 pm

4rnd 20 as 20 lunge
5:35w

Recovery x5
17:13w-135

Recovery
9:46m- row, 135

5 rnds
20box step
100ft. banded side straddle
Off clock w-2×red,18/12@35

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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