Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. Then 3 Rounds 10 steps each extended arm dumbbell Walking Lunge 10 Russian Twist Power 5 Sets 3 Power Clean WOD 21 - 15 - 9 50’ Farmer Walks Weighted Box Step @ 50% Back Squat Kneeling Half Moon Cool Down 10 minute stretches Hamstrings and Hip flexors Yoga - Cobra Position Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 10 GHD Sit Ups 10 GHD Back Extension
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Warm Up
3 Rounds 5 PVC Pass Through 10 banded Overhead Squat WOD Max Turkish Get-up Compare to 9/30/20 then 2 min Max Air Squats Cool Down 2 minute each banded shoulder stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 4 Rounds 200 Meter Row 10 Wall Balls 5 Burpees Warm Up Row 1000 meter Burgener warm up - Snatch WOD Lane 5 rounds for max reps of: ¾ bodyweight Hang Power Snatch Handstand Pushup Rest as needed between rounds. scores uncontested Cool Down upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Run/Walk 400 Meters then: 10 Minutes Box Steps (weight optional) Warm Up
Row 1000 meters then 3 Rounds 15 Kettlebell Swing 10 Situps Power 5 Sets of 3 Jerk increase weight with each set WOD Alpine 6 Rounds 45 seconds Wood Chopper 45 seconds V Ups 3 minute rest Cool Down 2 minutes Yoga - Cobra Position Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 4 Rounds 15 Calorie Bike 15 Sit Ups Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny. Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. Then Burgener warm up - clean with Front Squat WOD Alexander 5 rounds for time of: 31 Back Squat, 135 / 95 lb. 12 Power Clean, 185 / 135 lb. Men’s: Kevin T 23:36 Women’s: Annon 25:08 Cool Down 10 minute stretches Hamstrings and Hip flexors upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 15 Kettle Bell Swings 4/11
Alexander 5 rounds for time of: 31 Back Squat, 135 / 95 lb. 12 Power Clean, 185 / 135 lb. Men’s: Kevin T 23:36 Women’s: Annon 25:08 4/12 Alpine 6 Rounds 45 seconds Wood Chopper 45 seconds V Ups 3 minute rest 4/13 Lane 5 rounds for max reps of: ¾ bodyweight Hang Power Snatch Handstand Pushup Rest as needed between rounds. scores uncontested 4/14 Max Turkish Get-up Compare to 3/18/20 then 2 min Max Air Squats 4/15 21 - 15 - 9 50’ Farmer Walks Weighted Box Step @ 50% Back Squat Kneeling Half Moon 4/16 Hollywood For time: Run 2 km 22 wall-ball shots, 30-lb. ball 22 muscle-ups 22 wall-ball shots, 30-lb. ball 22 power cleans, 185-lb. 22 wall-ball shots, 30-lb. ball Run 2 km scores uncontested 4/17 Weight Ladder Deadlift Perform 1 rep every minute Start at 50% of your max go up 20# every minute after 75% go up 10# each minute Warm Up 5 Min double under technique Then 3 Rounds 5 Burpees 10 Russian Twist Power 5 Sets of 3x Hang Squat Snatch increase weight each set WOD Tabata 8 Rounds 20 seconds Pushups 10 seconds rest 20 seconds Box Jumps 10 seconds rest 20 seconds Land Mines Twist @ 25% snatch 10 seconds rest Cool Down 2 minutes each barbell calf roll Yoga - Cobra Position Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 1000 Meters 4 Rounds 30 Second Sit Ups 30 Second Alternate Lunges Warm Up
Row 1000 meters then 3 rounds 10 bare bar Land Mines Twist 10 light Deadlift WOD 10 - 1 Tire Flips 2 - 20 Russian Twist Cool Down 3 sets of 15 reps reverse Hyper @ 25% back squat Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 21-15-9 Goblet Squats Weighted Sit Ups |
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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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