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

Archives

January 2021
December 2020
November 2020
October 2020
September 2020
August 2020
July 2020
June 2020
May 2020
April 2020
March 2020
February 2020
January 2020
December 2019
November 2019
October 2019
September 2019
August 2019
July 2019
June 2019
May 2019
April 2019
March 2019
February 2019
January 2019
December 2018
November 2018
October 2018
September 2018
August 2018
July 2018
June 2018
May 2018
April 2018
March 2018
February 2018
January 2018
December 2017
November 2017
October 2017
September 2017
August 2017
July 2017
June 2017
May 2017