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Last week’s Locker WOD winner: Jacque!


Alternative Athletics: 3 Rounds

1/31/2023

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Picture
WARM-UP
3 sets:
:30 Row
15 Banded pull aparts
10 Scap Pull up
5 Shoulder Press w/ a :03 pause at the top
– Use an empty bar or light load.


1 set:
:30 row
3 Wall Walk w/ a :03 hold at the top
10 Pushups


1 set:
:30 row
:30 Handstand
10 piked push-up
:30 Hollow Hold
10 jumping ring dips


2 sets:
:20 row (moderate pace)
5 Handstand Pushup
:20 row (moderate pace)
5 Ring Dips


NOTES
  • Use the first part of the warm-up to mobilize and strengthen the overhead position, emphasizing keeping the ribs down and maintaining active shoulders for every movement.
  • Take your time building to the HSPU and ring dips. Scale the reps, time, or movements as needed.
  • After the warm-up, take a few minutes to practice the farmers carry hold and the DB front rack hold.

Pre-workout:
4 sets:
:20 ring-dip hold (top)
– Rest :10
:20 ring-dip hold (bottom)
– Rest :10
​

RX
3 rounds for reps:
1:00 Handstand Pushup
1:00 Farmer Walks hold

– Rest 3:00 between couplets.

3 rounds for reps:
1:00 Ring Dips
1:00 DB Front Rack Carry hold
– Choose your own loading for DBs.

INTERMEDIATE
3 rounds for reps:
1:00 piked push-up
1:00 DB farmer carry hold

– Rest 3:00 between couplets.

3 rounds for reps:
1:00 banded ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.

BEGINNER
3 rounds for reps:
1:00 Dumbbell Shoulder Press - Floor
1:00 DB farmer carry hold

– Rest 3:00 between couplets.

3 rounds for reps:
1:00 foot assisted ring dips
1:00 DB front rack hold
– Choose your own loading for DBs.

Stimulus & Goals
  • 10-20+ handstand push-ups/dips per round.
  • Accumulate time in the holds, use the heaviest weight possible to complete in 3 sets or less.
  • 1:00 max reps in the hspu and dips.
Strategy
  • If you can complete 20+ kipping HSPU and dips unbroken, challenge yourself to perform strict HSPU and/or dips.
  • Do not push to failure during the handstand push-ups or the ring dips. It will lead to unnecessary rest time. Try to maintain fast sets of 3-7+ reps with minimal rest between sets.

Competition: 85 min
Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 25 min
6 rounds for time:
10 Burpee Box Jump (24/30-in)
800/1,000-m Assault Bike

Stimulus & Goals
  • 18:00-24:00.
  • Your legs and lungs should be under attack in this workout.
  • Challenge yourself with a higher box than you’re used to.
  • Finish each bike under 2:00.
Strategy
  • The pairing of the burpee box jumps and the bike will take a toll on your legs. Find a pace on the bike that allows you to get right to work on the burpee box jumps.
  • It’s OK to take a step back before hopping on the box each time. This will help you gain a little momentum and make the box jumps a little easier when your legs are tired.
  • Try to finish each round under 3:30.

Workout 3: 15 min
3 sets:
8 x (1 Single-Leg Deadlifts + 1 single-leg KB step-back lunge)/leg
10 GHD Back Extension
– Rest :30 between legs/ movements & 2:00 between sets.

NOTES
  • Perform a single-leg deadlift + a step-back lunge with the same leg staying on the ground. Repeat this for 8 reps of the complex while holding a light-to-moderate KB on the same side of the leg you are working. Repeat on the other leg. Then, perform the back extensions. Rest 2:00 between sets and build in load on the complex.

Stretching: 10 min
3 sets:
:20 Doorway Pec Stretch / side
10 PVC Pass-throughs
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Alternative Athletics: 20 min

1/30/2023

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Picture
Warm Up:
1 set:
10 alternating Samson stretches
10 alternating Plank reach-throughs
10 alternating Scorpion Stretch
10 Good Mornings (unloaded)

1 set:
30 Jumping Jack
10 Air Squats
30 skier jacks
10 alternating Lunge
30 mountain climbers

1 set:
10 Staggered Stance Good Mornings / leg (empty barbell)
10 Sumo Deadlift High Pull (empty barbell)
10 alternating Weighted lunge (empty barbell)

1 set:
Focus on the back position in the set-up and sitting up tall on the rower.
20 pulls Row (easy pace)
10 single-arm KB suit case deadlift / arm

1 set:
Focus on driving the heels down and standing up fast to create momentum behind the KB.
20 pulls on the rower (moderate pace)
5 single-arm KB swings / arm

1 set:
Focus on pulling the chest up away from the KB as the athlete is swinging.
20 pulls on the rower (fast pace)
5 single-arm KB swing / arm


1 set:
5 single-arm KB swing / arm
20 pulls on the rower
10 alternating barbell lunges (workout weight)

RX
AMRAP 20:
10 Russian single-arm KB swings, right (35/53 lb)
10 Russian single-arm KB swings, left
250-m Row
10 Weighted lunge, right (65/95 lb)
10 barbell lunges, left

INTERMEDIATE
AMRAP 20:
10 single-arm KB swings, right (26/35 lb)
10 single-arm KB swings, left
250-m row
10 barbell lunges, right (55/75 lb)
10 barbell lunges, left
– KB swings to eye level.

BEGINNER
AMRAP 20:
10 single-arm KB swings, right (18/26 lb)
10 single-arm KB swings, left
250-m row
10 barbell lunges, right (35/45 lb)
10 barbell lunges, left
– KB swings to eye level.

Competition: Rest Day
​

Stretching:
Accumulate:
1:00 Banded Shoulder Stretch / Side
1:00 Couch Stretch / side
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Alternative Athletics: 5 Rounds

1/29/2023

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Picture
WARM-UP
2 sets:
50 Single-Unders
15 Air Squats
10 alternating Plank reach-throughs

2 sets:
:30 Double Unders
10 Burpees

2 sets:
30 double-unders
5 Pushups to down dog

NOTES
  • Progressive full-body warm-up.
  • Use the first 2 sets to get the body used to moving and take it slow.
  • The middle 2 sets should be performed at a smoother pace, but with your heart rate slightly elevated.
  • The final 2 sets are a primer for the workout. Perform these at workout speed to get your body prepared for the intensity.

Pre-workout:
For total time:
800-m Run
– Rest 1:00
400-m run
– Rest :30
200-m run

RX
5 rounds for time:
75 Double Unders
Pushups

INTERMEDIATE
5 rounds for time:
1:00 double-unders
25 push-ups

BEGINNER
5 rounds for time:
50 Single-Unders
15 push-ups

Stimulus & Goals
  • 11:00-15:00.
  • Keep double-unders to 1:30 or less.
  • Complete push-ups in 3 sets or less.
Strategy
  • Stay loose with the jump rope. Try to relax and breathe during these reps.
  • Don’t push to failure on the push-ups. This will only cause you to rest longer.
  • When you rest on the push-ups, either lay flat on your stomach with your arms out to the sides or sit up on your knees to allow your shoulders and arms to truly relax and recover.​

Competition: 75 min


Warm up: 20 min
See Above

Workout 1: 
Today’s Rx

Workout 2: 15 min
On a 20:00 clock:
5 sets for reps:
0:00-2:00:
250-m Skierg
Max Burpees

2:00-4:00:
Rest

Stimulus & Goals
  • Push for one more rep in each interval.
  • Keep ski to 1:00 or less.
  • 15-25 burpees per set.
Strategy
  • Find a pace on the ski that gives you the most amount of time for the burpees but doesn’t keep you from jumping right into the burpees. You should have about a minute to perform burpees.
  • Take the burpees one rep at a time. Just keep getting yourself down to the floor. Remember that you get an entire two minutes to rest after the burpees.
  • This workout aims to build your capacity to keep pushing for one more rep when you are tired.

Workout 3: 15 min
For time:
800-m Sled Drag (25/45 lb)

NOTES
  • Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 800 meters. The weight should allow for a smooth, steady pace across the entire 800 meters. You may have to stop 3-4 times, but if you can go unbroken, go for it!

Stretching: 10 min
1 set:
1:00 lacrosse ball calf roll / leg
1:00 Calf Stretch / side
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Weekly Update 1/29 - 2/4

1/29/2023

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1/29
RX
5 rounds for time:
75 Double Unders
Pushups

1/30
RX
AMRAP 20:
10 Russian single-arm KB swings, right (35/53 lb)
10 Russian single-arm KB swings, left
250-m Row
10 Weighted lunge, right (65/95 lb)
10 barbell lunges, left

1/31
RX
3 rounds for reps:
1:00 Handstand Pushup
1:00 Farmer Walks hold
– Rest 3:00 between couplets.

3 rounds for reps:
1:00 Ring Dips
1:00 DB Front Rack Carry hold
– Choose your own loading for DBs.

2/1
RX
7 sets for load:
5 Front Squat

2/2
RX
5 rounds for time with a partner:
30 alternating DB snatches (50/70 lb)
20 Box Jump Over (20/24 in)
– Resting partner hangs from the pull-up bar.

2/3
RX
For time:
800/1,000-m Row
40 V Ups
600/750-m row
40 v-ups
400/500-m row

2/4
RX
AMRAP 13:
8 Deadlift (105/155 lb)
5 Hang Power Clean (105/155 lb)
3 Bar Muscle up
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Alternative Athletics: 15 min / Partner

1/28/2023

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Picture
WARM-UP
1 set:
3 hang Snatch High Pull
3 hang muscle snatches
3 Overhead Squat

1 set:
3 low-hang snatch pulls
3 low-hang muscle snatches
3 overhead squats

1 set:
3 snatch pulls
3 Muscle Snatch
3 overhead squats

2 sets:
1 snatch pull
1 Hang Snatch
1 low-hang snatch
1 Snatch

NOTES
  • Perform every set with an empty barbell.
  • In the final 2 sets, perform the complex the same way you intend to for the workout — power or squat snatch.
  • After you perform the final set with the empty barbell, take 2-3 sets to build to your starting weight for the workout.

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

Competition: 85 min

Warm up: 20 min
See Above

Workout 1: 30 min
Today’s Rx

Workout 2: 10 min
On a 10:00 clock:
:20 Assault Bike arms only (hard pace)
:20 Assault bike legs only (hard pace)
:20 Assault bike arms and legs (slow pace)

NOTES
  • Move as slowly as possible during the “slow pace” in order to maintain a consistent “hard pace” during the other two intervals.
  • If you do not have an assault bike, then substitute a 10:00 clock alternating :30 of seated with :30 of standing efforts on a C2 bike.
  • The goal of this drill is to learn how to push hard with the upper and lower body separately.

Workout 3: 15 min
EMOM 12:
Minute 1 | 6 Muscle Up
Minute 2 | 2 Rope Climb (15 ft)
Minute 3 | 100-ft. sandbag carry (100/150 lb)


Stimulus & Goals
  • Pulling under fatigue.
  • Increase gymnastics pulling stamina.
  • Muscle-ups in 2 sets or less. Unbroken sandbag carry.
Strategy
  • Expect pulling to be challenging in this session. This is by design in an attempt to work on building stamina.
  • Focus on pressing the rings to the hips during the muscle-up pull. This will reduce the amount of pulling needed to complete the rep. Focus on using your legs to climb the rope rather than your arms.
  • Interlock your fingers or grab your wrist during the sandbag carries to reduce fatigue in your upper body.

Stretching: 10 min
2 sets:
1:00 t-spine foam roll
:30 Banded pull aparts
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Tag Team Championship Fight Gone Bad

1/27/2023

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Picture
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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