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      • Ali
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  • PRICING
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Winner is Steve

Alternative Athletics: 3 Rounds

4/30/2023

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WARM-UP
2 sets:
10 Alternating Spiderman Stretch
10 Leg Swing / leg (across body)

1 set:
:30 Single-Unders
5 Dumbbell Deadlift / arm
5 Push Up to Down Dog

1 set:
:30 jump rope
5 DB sumo deadlift high pulls / arm
10 alternating Plank reach through

1 set:
:30 jump rope
10 alternating Dumbbell Muscle Snatch
10 Ring Push Ups (more vertical body position)

1 set:
:30 jump rope
10 alternating DB snatches
10 Ring Push Ups (more horizontal body position)

NOTES
  • Today’s warm-up is progressive in nature. Each set builds on the other and gets more challenging as the warm-up goes on. By the end, you should be performing the movements that you will use in workout 1. If you get to a movement that is too difficult, simply go back to the movement that you were previously successful with.
  • During the workout, the Rx’d ring push-up is performed with a more horizontal body position. Just like a regular push-up. To make the movement easier, simply walk your feet forward until your body is more upright.

RX
3 rounds for time:
30 alternating DB snatches (35/50 lbs)
25 Ring Push Ups
100 Double Unders

INTERMEDIATE
3 rounds for time:
30 alternating DB snatches (25/40 lbs)
15 ring push-ups
75 double-unders

BEGINNER
3 rounds for time:
20 alternating DB snatches (15/25 lbs)
15 Pushups
100 Single-Unders

Post-workout:
1 set:
Max ring row hold (top of row)
– Rest 1:00
Max Ring Rows
– Rest 1:00
Max ring row hold (top of row)

Stimulus & Goals
  • 9:00-16:00.
  • Complete the snatches in 1:00-1:30, the push-ups in :45-1:30, and the double-unders in 1:00-2:00.
Strategy
  • This wil be an eye-opener in rounds two and three. Expect your ring push-up sets to get smaller and smaller. Do not push to failure here; perform manageable sets and rest as needed.
  • Use your hips as much as possible on the DB snatches and minimize the use of the arms.
  • Remember to breathe on the jump rope.

Competition: 80 min

Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 20 min
5 sets for max calories:
3:00 Assault Bike
– Rest 1:00 between sets.


Stimulus & Goals
  • 30-50 calories each set.
  • Consistent paces across the 3:00 effort.
  • Build bike stamina and conditioning.
Strategy
  • Treat this workout as if there are two parts. The first 3 sets should be at warm-up paces with each getting faster.
  • Perform sets 4 and 5 at a faster, but still sustainable, pace. This should be a pace that can be held for 3 sets, but maybe not a 6th.
  • Keep the chest high and push/pull with the arms in addition to the legs.

Workout 3: 15 min
4 sets for load:
6 weighted chin-ups
25 seated rows with a band
– Rest 2:00 between sets.

NOTES
  • Perform the weighted chin-ups with a :01 pause at the bottom of each rep / in the hang. For the rows, loop a thick band around the base of an upright, sit on the floor with the feet straddled, and row quickly to the stomach. Roll up a towel to create a handle if desired.

Stretching: 10 min
Accumulate:
1:00 alternating s Scorpion Stretch
:30 banded crossbody shoulder stretch / arm
:30 Lacrosse Ball Roll / Foot
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Weekly Update 4/30 - 5/6

4/30/2023

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4/30 
RX
3 rounds for time:
30 alternating DB snatches (35/50 lbs)
25 Ring Push Ups
100 Double Unders


5/1 
RX
2 sets:
AMRAP 3:
100-m Run
10 Pullups

AMRAP 3:
Freestanding Handstand

– Rest 2:00 between sets.

5/2 
RX
EMOM 16:
Min. 1 | 10/15 cal Assault Bike
Min. 2 | 3 Clean and Jerk
– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.

5/3
RX
3 rounds for time:
37/50 calorie Row
25 Bench Press (95/135 lb)

5/4
RX
AMRAP 30:
800-m Run
40 Walking Lunge
20 GHD Sit-up
100-m Farmer Walks (25/35 lb)
– Use two DBs for the carry.

5/5
RX
For time:
21-18-15-12-9:
Jumps-to-target (12 in)
GHD Hip Extension
Ring Rows

5/6
RX
For time with a partner:
30 Snatch (75/115 lb)
30 synchronized Bar Facing Burpee
24 snatches (95/135 lb)
24 synchronized bar-facing burpees
18 snatches (105/155 lb)
18 synchronized bar-facing burpees
12 snatches (125/185 lb)
12 synchronized bar-facing burpees
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Alternative Athletics: 5 Rounds

4/29/2023

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WARM-UP
1 set:
200-m Run
20 Air Squats
10 Situps
10 Broad Jumps

1 set:
200-m run
15 med ball Front Squat (14/20 lb)
10 V Ups
20 mountain climbers

1 set:
200-m run
15 med ball Push Press to target (14/20 lb)
10 Hanging Knee Raises
10 Up-Downs

1 set:
200-m run
10 Wall Balls
5 Toes-to-Bar

NOTES
  • Take your time during the first round and just get the body used to moving, especially during the air squats.
  • By round four, you should feel good and ready to take on some of the workout movements. Use the fourth set to find the rhythm and tempo at which you will workout out.

RX / Intermediate
5 rounds for time:
200-m Run
15 Wall Balls (14/20 lb)(9/10 ft)
10 Toes-to-Bar

BEGINNER
5 rounds for time:
200-m run
10 wall-ball shots (8/10 lb)(9/10 ft)
10 Hanging Knee Raises

Post-workout:
5 sets:
Max L-Hold Hang

Stimulus & Goals
  • 10:00-15:00.
  • Runs in :45-1:15, toes-to-bars in :20-1:00, wall-ball shots in :30-1:00.
  • Maintain a steady, consistent pace.
  • Classic CrossFit workout with monostructural + gymnastics + weightlifting.
Strategy
  • Push the pace on the run, but only as much as it allows you to maintain unbroken sets on the wall-ball shot and the toes-to-bar sets.
  • As soon as you get back from the run, get right to your ball and get to work.
  • There is no room for dilly-dallying in this workout. Especially if you want a fast time.

Competition: 80 min

Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 20 min
5 sets:
On a 2:00 clock:
4 Power Snatch (105/155 lb)
16 alternating Pistol
Max calorie Row in the remaining time.
– Rest 2:00 between sets.


Stimulus & Goals
  • Aim for as many touch-and-go reps as possible with the snatch. Smooth and continuous movement on the single-leg squats.
  • Have at least :45 to row for max calories. 75+ calories on the rowers.
Strategy
  • Today’s workout is as difficult as you want to make it. If you feel like you need a bit of recovery, move at a smooth pace and consider lightening the load on the snatch. If you feel like you want to burn it down, really push the pace on the rower. After the snatches and single-leg squats, you should have about 1:00 to motor on the rower.
  • Focus on keeping your balance and transitioning smoothly into the next foot on the single-leg squats. Slightly leaning toward the squatting foot or even holding the non-squatting foot can help with balance. Remember to send your hips back on the squat and let your chest fold toward your squatting thigh. This is the best technique for the single-leg squat.
  • On the rower, focus on the stroke rate. The goal is to keep this number above 25 strokes per minute for as much of your time as possible.
  • If the snatches and single-leg squats take longer than a minute on the first set, reduce the load or make the single-leg squats a little easier.

Workout 3: 15 min
5 sets for speed and load:
5 High Hang Snatch
5 Snatch Balance

NOTES
  • Get under the bar as fast as possible with both movements. The high hang snatch is about pulling yourself under the bar and the snatch balance is about pressing yourself down into the bottom of the overhead squat. With the snatch balance, you can start with a dip drive. Refer to the videos below.

Stretching: 10 min
2 sets:
:30 Leg Swing / leg
:30 Standing Hamstring Stretch / leg
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Alternative Athletics: 1 Rep max

4/28/2023

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WARM-UP
3 sets:
1:00 Assault Bike, Row, Skierg, or Run
10 Staggered Stance Good Mornings / leg
10 Leg Swing / leg (front and back)
10 alternating Cossack Squat

1 set:
10 Deadlift (empty barbell or training bar)
5 deadlifts (add 10-45 lb to each side)
5 deadlifts (add 10-45 lb to each side)
5 deadlifts (add 10-45 lb to each side)
– Your next weight should be your starting weight.

NOTES
  • Use the first three sets to increase your range of motion and elevate your heart rate.
  • Then, build up in weight on the deadlift until you reach a starting point for the workout. Remember, you have 20:00, so you don’t need to get super heavy in the warm-up. Maybe around 70%.


RX / Intermediate
For load:
1-rep max Deadlift

BEGINNER
5 sets for load:
5 deadlifts

Post-workout:
Accumulate:
25 GHD Hip Back Extension
25 GHD Back Extension
25 GHD Hip Extension

Stimulus & Goals
  • Classic heavy day.
  • 20:00 to build up to a heavy single.
  • Attempt at least seven heavy singles within the designated time.
  • Rest as needed between lifts.
Strategy
  • Within the 20:00 clock, your goal should be to complete around 7 truly heavy lifts. Rest a little longer between lifts and only perform 5-6 or move a little faster and perform 8-10; both are ok depending on where you are today.
  • As you build up to your heavy single, start off with sets of 5s and 3s until you reach around 70-80% and then perform singles up to a 1-rep max.

Competition: 85 min

Warm up: 20 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 20 min
5 rounds:
10 Hang Power Clean (125/185 lb)
200-ft. Walking Lunge


Stimulus & Goals
  • Finish the workout in 14:00-20:00.
  • Complete the hang power cleans in 3 sets or less.
  • Don’t stop moving on the walking lunges.
Strategy
  • Expect your legs to feel like jello when you go to your next set of hang power cleans. Try to perform a few reps immediately when you get back to the bar. Then take a slightly longer break to compose yourself and then try to finish the remaining reps.
  • The tall hang power clean will allow you to cycle your reps faster, but you may be limited in the amount of contribution from the hips. A traditional hang power clean may be slower, but you will get significant help from the hips.
  • Focus on driving through your front heel and your back toe on the walking lunges.

Workout 3: 15 min
3 sets:
10 GHD Hip Extension / leg
5 Weighted Box Step / leg (20 in)

NOTES
  • Use a pair of DBs or KBs to add load to the box step-ups. Increase load across as many sets as possible.
  • On the single-leg GHD hip extensions, move the foot platform back to make the movement easier. The more your hips are on the large pad, the easier the movement will be.
  • Rest as needed between sets.

Stretching: 10 min
Accumulate:
:30 Couch Stretch / side
:30 elevated pigeon pose / side
:30 Sit and Reach stretch
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Alternative Athletics: 1 Round

4/27/2023

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Picture
Warm up
1 set:
2:00 Row, Assault Bike, or Skierg (conversation pace)
10 Leg Swing / leg (forward and backward)
10 Push Up to Down Dog

1 set:
1:00 row, bike, or ski
10 Box Steps-overs 20/24 in)
10 jump squat

1 set:
:30 row, bike, or ski
5 Box Jumps (20/24 in)
10 Up-Downs
5 Box Jump Over (clear the box)
– Scale the height as needed.

5 barbell Shoulder Press
5 Push Press
5 Push Jerk
2 sets:

10 shoulder-to-overhead
– Rest 1:00 between sets.


RX
For time:
30 Box Jump Over (20/24 in)
20 shoulder-to-overheads (95/135 lbs)
10 Rope Climb
– Must clear the box.
​

INTERMEDIATE
For time:
30 box jump-overs (20/24 in)
20 shoulder-to-overheads (75/115 lbs)
5 rope climbs
– Must clear the box.

BEGINNER
For time:
30 Box Steps (20/24 in)
20 shoulder-to-overheads (55/75 lbs)
5 Pull-to-Stands

Post-workout:
7 sets:
1 strict Weighted Pull up

Competition: Rest Day
​

STRETCHING
Accumulate:
2 sets:
:30 Calf Stretch / leg
:30 Lacrosse Ball Roll / Foot
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Alternative Athletics: 5 Rounds

4/26/2023

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Picture
WARM-UP
1 set:
2:00 Row, Assault Bike, or Skierg (conversation pace)
10 Leg Swing / leg (forward and backward)
10 Push Up to Down Dog
​

1 set:
1:00 row, bike, or ski
10 Box Steps-overs 20/24 in)
10 jump squat


1 set:
:30 row, bike, or ski
5 Box Jumps (20/24 in)
10 Up-Downs
5 Box Jump Over (clear the box)
– Scale the height as needed.


3 sets:
3 box jump-overs
2 shoulder-to-overhead
1 Rope Climb


NOTES
  • The first three sets get your moving explosively to prep for the box jump-overs.
  • Use the last three sets to build up in weight on the shoulder-to-overhead and practice a few rope climbs. Don’t exhaust yourself on the rope.

RX
5 rounds for time with a partner:
20 Front Squat (75/115 lb)
30 Kettlebell Swing (53/70 lb)
40 partner medicine-ball sit-ups (14/20 lb)
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.


INTERMEDIATE
5 rounds for time with a partner:
20 front squats (65/95 lb)
30 kettlebell swings (35/53 lb)
40 partner medicine-ball sit-ups (10/14 lb)
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.


BEGINNER
5 rounds for time with a partner:
20 Goblet Squat (26/35 lb)
15 kettlebell swings (26/35 lb)
20 Situps
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.


Competition: 75 min

Warm up: 20 min
See Above 

Workout 1: 10 min
For time:
30 Box Jump Over (20/24 in)
20 shoulder-to-overheads (95/135 lbs)
10 Rope Climb
– Must clear the box.


Stimulus & Goals
  • 5:00-10:00.
  • Complete box jump overs in 1:00-2:00.
  • Finish the shoulder-to-overhead in 1-2 sets and spend no more than 2:00.
  • Spend no more than 6:00 on rope climbs.
Strategy
  • Push the pace on the first two movements. The rope climb is where you’ll be really tested. Expect the jumping from the box jump-overs to make the legs feel heavy and then the shoulder-to-overheads to make the shoulders feel like boulders. The combination should have an impactful effect on the rope climbs.
  • Consider performing push jerks from the start so you can last longer. If you can go unbroken, then do it!
  • Do not start a rope climb if you are unclear about whether or not you can complete the rep.

Workout 2: 15 min
Front Squat:
– Build to a 3-rep-max.
– Rest 2:00-3:00 between attempts.
NOTES
  • For the Main Lift, build to a 3-rep-max front squat. Take the full 3:00 of rest between your heaviest sets and only make an attempt at a failed set once.
  • If you fail a load a second time, reduce the weight and perform 2 drop sets of 3 reps at 80-90% of your heaviest set of the day.

Workout 3: 20 min
On a 20:00 clock:
5 sets for reps:
0:00-2:00
200-m Run
Max Burpees
2:00-4:00
– Rest


Stimulus & Goals
  • Push for one more rep in each interval.
  • Keep runs to 1:00 or less.
  • 15-25 burpees per set.





Strategy
  • Find a pace on the run that gives you the most amount of time for the burpees but doesn’t require too much rest. You should have about 1:00 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 2:00 rest after the burpees.
  • This workout builds your capacity to keep pushing for “one more rep” when you’re tired.

Stretching: 10 min
Accumulate:
1:00 Foam Roll Upper Back
1:00 Foam Roll Quad
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Alternative Athletics: 2K Row

4/25/2023

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Picture
WARM-UP
3 sets:
10 reps or :30 of each movement:
saddle stretch

Samson stretches
PVC Overhead Squat(weight in heels)
Strict Situps (minimal arm movement)
Good Mornings (neutral spine)
Strict Pullup (full ROM)
Strict Ring Dips (full ROM)


1 set:
2 x :30 Row // Chest and torso upright.
2 x :30 row // Hold the end of the stroke for :01.
2 x :30 row // Return the arms before the knees band.
2 x :30 // Speed up the cadence, but still extend the arms before the knees bend.

2 sets:
150-m row, holding 1:45-2:30/500-m pace
Rest 1:00

NOTES
  • Use the first three sets as a way to increase range of motion throughout the entire body.
  • The rower sets are meant to give you an opportunity to dial in your technique and your pace for the workout.

RX / Intermediate
For time:
2,000-m Row

BEGINNER
For time:
Max distance row in 8:00

Post-workout:
3 sets:
Max unbroken Strict Ring Dips
1:00 plank hold

Stimulus & Goals
  • 7:00-10:00.
  • Shoot for a consistent 1:45-2:30/500-m pace.
  • Chance to really push the pace on the rower.
  • If you’re not falling off the rower at the end, you didn’t do it right.
Strategy
  • If you have completed this workout previously, look back at your score to set an ideal pace goal.
  • Try to maintain a pace for the first 500-m that is :01-:03 faster than your desired pace. In the middle 1,000-m, aim to stay on target or maybe wavier by :01. The last 500-m should be an all-out assault. Giving this last interval everything you have.

Competition: 85 min

Warm up: 20 min
See above

Workout 1: 20 min
Today’s Rx

Workout 2: 20 min
For time:
15-12-9:
strict handstand push-ups
*Complete 21 Situps after each set.
15-12-9:
Strict Ring Dips
*Complete 21 sit-ups after each set.
15-12-9:
Pushups
*Complete 21 sit-ups after each set.

Stimulus & Goals
  • Finish this workout in 12:00-18:00.
  • If upper-body gymnastics pressing is a strength of yours, this workout will be all about the sit-ups.
  • If you can’t perform the 15-12-9 rep scheme movements in 3 sets or less, scale the volume. Or, complete 1:00 of max reps during the round of 15, 1:00 of max reps during the round of 12, and :30 of max reps during the round of 9 for all the movements. This will allow you to get in a good amount of work while maintaining the stimulus.
  • If high-volume sit-ups destroy you, modify the reps to 15.
Strategy
  • If you’re a bodyweight ninja, go unbroken. This workout will come down to how fast you can perform sit-ups. The goal is under 15:00.
  • If the amount of gymnastics pressing scares you a bit, break it up early. There’s nothing wrong with breaking up the round of 15 into 3 sets and performing 2 sets for the round of 9.
  • You could also use the sit-ups as “rest.” They will give your upper body a break, so if you want to push for bigger sets, use the sit-ups to recover.

Workout 3: 15 min
5 sets:
5 Chin up (supinated grip)
5 wide-grip Pullups (pronated grip)
10 alternating DB Renegade Row

NOTES
  • Use a narrower grip for the chin-ups than you would for pull-ups. Use a wider grip for your wide-grip pull-ups. Increase the weight on the renegade rows over as many sets as possible.

Stretching: 10 min
Accumulate:
2 sets:
:30 Samson stretches / side
:30 elevated pigeon pose / side
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Alternative Athletics: 20 min

4/24/2023

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Picture
WARM-UP
3 rounds:
Run 200m (slow | medium | fast)
25 ft Alternating Spiderman Stretch and reach  - Side Lunge - Samson stretches
25 ft knee huggers | standing Figure 4 stretch | High Knees in place
10 Air Squats
25 ft Standing Quad Stretch - butt kickers
25 ft duck walk - Standing Toe Touches - Inch-worm
5 Burpees

5 Kip Swing + 3 kips 
5 Pullups
3 Chest-to-Bar Pullups
3-6 Chest-to-Bar Pullups

1 round:
10 Air Squats (should be completed in :20 or less)
5 Burpees-to-target (should be completed in :30 or less)
3 chest-to-bar pull-ups (should be completed in 1 set)
– Full mini-round should take less than 1:30. If not, reduce volume to 21-14-7.

RX
AMRAP 20:
30 Air Squats
20 Burpees-to-target (6 in)
10 Chest-to-Bar Pullups

INTERMEDIATE
AMRAP 20:
30 air squats
20 burpees-to-target (2 in)
10 Pullups

BEGINNER
AMRAP 20:
21 air squats
14 burpees
7 banded strict pull-ups

Competition: Rest Day

Stretching:
Accumulate:
1:00 Couch Stretch / leg
1:00 Banded pull aparts
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Alternative Athletics: 10 min

4/23/2023

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Picture
WARM-UP
2 sets:
10 slow calf raises
10 Plate toe taps
10 Box Steps
10 drop-and-land off of the plate
5 step-ups + squat landing/leg
10 Box Jumps + step-down (alternating step-down leg)
5 box jumps + squat landing
5 box jumps + slow rebound
5 box jumps


1 set:
10 clean Deadlift (empty barbell)
10 High Pull Clean (empty barbell)
10 Hang Power Clean (empty barbell)
10 touch-and-go power cleans from mid-shin (empty barbell)
10 jump and lands (no bar; hands at shoulders).
10 jump, punch, and lands with arms extended overhead (no bar).
10 Push Jerk (empty barbell)
10 hang power clean and jerks (empty barbell)


Every 2:00 for 5 sets:
2 hang power clean and jerks
– Building up in load.


NOTES
  • Use the first 2 sets to elevate your heart rate and increase your range of motion.
  • The middle set aims to give you an opportunity to practice your barbell technique. Don’t rush here and focus on hitting the proper positions.
  • In the last 5 sets, increase the loading until you find your workout weight.

Pre-workout:
Every 2:00 for 5 sets:
2 Power Clean
– Must be touch-and-go.


RX
AMRAP 10:
2 Hang Power Clean and Jerk (105/155 lb)
4 Box Jumps (20/24 in)
8 Pushups
​

INTERMEDIATE
AMRAP 10:
2 hang power clean and jerks (75/115 lb)
4 box jumps (20/24 in)
8 push-ups

BEGINNER
AMRAP 10:
2 hang power clean and jerks (35/45 lb)
4 box step-ups (12/20 in)
8 knee push-ups

Stimulus & Goals
  • 8+ rounds; advanced athletes should push 12+.
  • Small reps + only 10:00 clock. Hit it!
  • Loading should be moderate and manageable.
  • Athletes should maintain unbroken hang power cleans every round.
  • Breaking up push-ups is no big deal as long as the rest is short and clean and jerks stay unbroken.
Strategy
  • Do not try to game this workout. Come out hot and try to hang on. Expect the push-ups to get challenging, but 8 reps will be manageable for most rounds.
  • Consider stepping down from the box to manage your heart rate.
  • Immediately after finishing the push-ups, go pick up the barbell. Catch your breath on the box jumps and push-ups.

Competition: 90 min

Warm up: 20 min
See Above

Workout 1: 10 min
Today’s Rx

Workout 2: 10 min
Every 2:00 x 5 sets:
12/18-calorie Row
1-5 ring Muscle Up

NOTES
  • Work on stringing together high-quality muscle-ups with a higher heart rate and fatigued arms.
  • Reduce the calories or volume of muscle-ups as needed to finish with at least :45 of rest.
  • Scale to kipping chest-to-bar or kipping pull-ups as needed.

Workout 3: 30 min
5 sets for completion:
100-m backward Sled Drag (25/45 lb)
15 Back Squat (95/135 lb)

Stimulus & Goals
  • Lower body endurance and grind. At a steady pace, this will take close to 30:00.
  • Backward march on the sled.
  • Unbroken back squats.
Strategy
  • To perform the backward march, attach a rope or a ring to the sled, and grab onto the rope or ring, keeping your arms straight and walking backward as your drag the sled. Look at the sled the entire time. This will tax your hips and hamstrings, but try not to stop.
  • Choose a weight on the back squats that allows you to go unbroken on every set. These should be smooth reps with a solid technique the entire time.

Stretching: 10 min
Accumulate:
1:00 Foam Roll Quad
1:00 Foam Roll Low Back
1:00 foam roll calves
0 Comments

Weekly Update 4/23 - 4/29

4/23/2023

0 Comments

 
4/23
RX
AMRAP 10:
2 Hang Power Clean and Jerk (105/155 lb)
4 Box Jumps (20/24 in)
8 Pushups

4/24
RX
AMRAP 20:
30 Air Squats
20 Burpees-to-target (6 in)
10 Chest-to-Bar Pullups

4/25 
RX
For time:
2,000-m Row

4/26 
RX
5 rounds for time with a partner:
20 Front Squat (75/115 lb)
30 Kettlebell Swing (53/70 lb)
40 partner medicine-ball sit-ups (14/20 lb)
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.

4/27
RX
For time:
30 Box Jump Over (20/24 in)
20 shoulder-to-overheads (95/135 lbs)
10 Rope Climb
– Must clear the box.

4/28 
RX
For load:
1-rep max Deadlift

4/29 
RX
5 rounds for time:
200-m Run
15 Wall Balls (14/20 lb)(9/10 ft)
10 Toes-to-Bar
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    808 4th Ave N
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    ​Email: [email protected]

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