Warm Up: 15-12-9 Box Jumps 30-24-18 Single-Unders 5/22 Alpine 6 rounds 45 seconds max Double Unders 45 seconds max Kettlebell Swing @ 33% snatch 3 min rest Recovery: 21-15-9 Wall Balls Wall Ball Sit Ups
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Warm up: Mary Complete as many rounds in 20 minutes as you can of: 5 Handstand Pushup 10 Pistol, alternating 15 Pullups Men's: 17 Daren Women's: 11+13 Sami Recovery: 3 Rounds 10 Wall balls 10 Kettle Bell Swings 10 Walking Lunges Warm Up: Amateur FGB 3 Rounds 1 min Max Front Rack Lunge @ 33% back squat 1 min max Situps 1 min max Assault Bike calories 1 min Rest Recovery: 2 Rounds 400 Meter Run 20 Sit Ups New study obesity epidemic is not equally distributed.
5/20
Amateur FGB 3 Rounds 1 min Max Front Rack Lunge @ 33% back squat 1 min max Situps 1 min max Assault Bike calories 1 min Rest 5/21 Mary Complete as many rounds in 20 minutes as you can of: 5 Handstand Pushup 10 Pistol, alternating 15 Pullups 5/22 Alpine 6 rounds 45 seconds max Double Unders 45 seconds max Kettlebell Swing @ 33% snatch 3 min rest 5/23 Tama For time: 800-meter single-arm barbell Farmer Walks, 45/35 lb. 31 Toes-to-Bar 31 Pushups 31 Front Squat, 95/65 lb. 400-meter single-arm barbell Farmer Walks, 95/65 lb. 31 Toes-to-Bar 31 Pushups 31 Hang Power Clean, 135/95 lb. 200-meter single-arm barbell Farmer Walks, 135/95 lb. 5/24 20 min AMRAP 10 Bench Press @ 55% max 10 1 legged box jumps 10 OHS @ 55% max 5/25 8 Rounds 20 seconds Weighted Box Step @ 45% 10 seconds rest 20 seconds Kneeling Half Moon Snatch with plate 5/26 Cecilia Do 1 Burpees on the first minute 2 burpees on the second minute Continue increasing by one burpee every minute until you cannot get the given reps done in the given minute Warm Up: 15-12-9 Goblet Squat 30-24-18 Band Abducted External Rotation Find a Max 5 Attempts without setting the bar down perform the following 1 Shoulder Press 3 Push Press 5Jerk Recovery: 21-15-9 Deadlifts Burpees In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. / The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free. “Michael" Three rounds for time of: Run 800 meters 50 Hip Extensions 50 Situps Men's: 21:38 Jock Women's: 22:37 Nellie Recovery: 10-1 Burpees 2-20 GHD Sit Ups Warm Up: 21-15-9 Spider Lunges Band Face Pulls Ascend / Descend 3 - 30 Wall Balls 30 - 3 Ring Dips Recovery: 2 Rounds 500 Meter Row 400 Meter Run Hey everyone,
#1 - Don't forget the Beer Mile this Saturday, 11am at the Gym. 4 Rounds of drink a beer, run to the corner and back Bring your beer of choice. The beer has to be at least 5% to only drink one beer per 400 Meters. If the percentage of Alcohol is under 5% you have to drink enough to make up the difference. (Example PBR in MT is 4.75% so you would have to drink an additional 29ml or 4.08 beers total to make up the missing .25% - the additional amount must be consumed before time stops. #2 - Memorial Day the gym will have limited hours from noon - 2pm Adam will be here with some different Hero workout options. This will be an open gym, Adam will be working out as well, so pick an option that you feel comfortable with the weights and won't need a spot. -C- Warm Up: 3 Rounds 15 Pushups 30Single-Unders Kiva Starting with 30 Ski Jumper and repeat every minute on the minute. In the remaining time Bench Press until you accomplish 100 Bench Press @ 135 / 95# Scale at 45% of Max Bench Recovery: 2 Rounds 10 Burpees 15 Sit Ups 20 Air Squats Find Your 1 Rep Max Weighted Pull up then Find your max Air Squats in 2 min Compare both to 10/31/17 Recovery: 2 Rounds 20 Box Steps 20 Kettle Bell Swings 20 Burpees |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
March 2024
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