Come on down during open gym hours, from 10am to 12 pm and give weightlifting a try for free today with the Why Not? Weightlifting Barbell Club.
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Warm Up: 21-15-9 Hip Extensions Band Face Pulls Alpine 6 Rounds 45 seconds Atlas Stone Clean 45 seconds Shoulder Press 3 Minute Rest Recovery: U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.
"Gallant" For time: Run 1 mile with a 20 pound medicine ball 60 Burpee Pull up Run 800 meters with a 20 pound medicine ball 30 Burpee pull-ups Run 400 meters with a 20 pound medicine ball 15 Burpee pull-ups Recovery: 10-1 Burpees 2-20 GHD Sit Ups Are you ready to make a change but need some help? Get ready to join in the Whole Life Challenge. The Challenge is simple – you will spend 6 weeks improving your health, happiness, and overall connectedness. Here’s how it works – Each day, players get points for completing each of the 7 Daily Habits: Nutrition, Exercise, Mobilize, Sleep, Hydrate, Well Being, Reflect. Head on over to the website, www.wholelifechallenge.com and get signed up today!
Warm Up:
25 Air Squats 200m Run 25 Air Squats 4 Rounds 20 Land Mines Twist @ 25% snatch 1.6KM Assault Bike 100ft Broad Jumps Recovery: 2 Rounds 500 Meter Row 3:00 Plank Hold Warm Up: 2 Rounds 100ft Butt-kickers 200ft Run 12 Burpees 12 Bird Dogs Filthy 50 For time: 50 Box Jumps, 24 inch box 50 Jumping pull-ups 50 Kettlebell Swing, 1 pood Walking Lunge, 50 steps 50 Knee to Elbow 50 Push Press, 45 pounds 50 Hip Extensions 50 Wall Balls shots, 20 pound ball 50 Burpees 50 Double Unders Compare to 9/28/2017 Recovery: 40 Sit Ups 30 Air Squats 20 Calorie Bike 15 Push Ups Warm Up: 21-15-9Band Abducted External Rotation 42-30-18 Single-Unders 10 - 1 Handstand Pushup 1 - 10 Ladder Icky Shuffle Recovery: 3 Rounds 20 Sit Ups 20 Box Steps 10 Shoulder Press So I got a thing for Wedensdays Warm Up:
21-15-9 Pushups Back Extensions 15 Min AMRAP 5 Tire Flips 4 Bench Press @ 75% of max Recovery: 21-15-9 Deadlifts Burpees Not sure why, but I love this simulation. 4/8
"Weston" Five rounds for time of: Row 1000 meters 200 meter Farmer Walks, 45 pound dumbbells 45 pound dumbbell Waiter Walks, 50 meters, Right arm 45 pound dumbbell Waiter walk, 50 meters, Left arm 4/9 15 Min AMRAP 5 Tire Flips 4 Bench Press @ 75% of max 4/10 10 - 1 Handstand Pushup 1 - 10 Ladder Icky Shuffle 4/11 Filthy 50 For time: 50 Box Jumps, 24 inch box 50 Jumping pull-ups 50 Kettlebell Swing, 1 pood Walking Lunge, 50 steps 50 Knee to Elbow 50 Push Press, 45 pounds 50 Hip Extensions 50 Wall Balls shots, 20 pound ball 50 Burpees 50 Double Unders 4/12 4 Rounds 20 Land Mines Twist @ 25% snatch 1.6KM Assault Bike 100ft Broad Jumps 4/13 "Gallant" For time: Run 1 mile with a 20 pound medicine ball 60 Burpee Pull up Run 800 meters with a 20 pound medicine ball 30 Burpee pull-ups Run 400 meters with a 20 pound medicine ball 15 Burpee pull-ups 4/14 Alpine 6 Rounds 45 seconds Atlas Stone Clean 45 seconds Shoulder Press 3 Minute Rest Warm Up: U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.
"Weston" Five rounds for time of: Row 1000 meters 200 meter Farmer Walks, 45 pound dumbbells 45 pound dumbbell Waiter Walks, 50 meters, Right arm 45 pound dumbbell Waiter walk, 50 meters, Left arm Recovery: 2 Rounds 20 Goblet Squats 20 Kettle Bell Swings |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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