Warmup
5 PVC Shoulder Rotations 2 four cone drill 5 PVC Shoulder Rotations (opposite direction) 2 four cone drill Descending 30 - 3 Hammerswing KB Swing 33% Snatch Box Jump 55% Recovery 10-1 GHD Raises Sprint 100 meters between each set
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June 4th
Descending 30 - 3 Hammerswing KB Swing 33% Snatch Box Jump 55% June 5th Grace 30 C&J @ 135 / 95 June 6th Alpine Push Press @ 55% Horizontal KB Swing @ 25% Snatch June 7th Foo 170-lb. bench presses, 13 reps Then, complete as many rounds as possible in 20 minutes of: 7 chest-to-bar pull-ups 77 double-unders 170-lb. squat clean thrusters, 2 reps 28 sit-ups June 8th 3 Rounds 200’ sled pull @ 75% back squat 30 overbar burpee June 9th Descending / Ascending Rope Pull 10 - 1 Ski Jumper 5 - 50 June 10th "Nancy" Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Warm up
Row 500m then 2 Rounds 10 Lunges 10 Air Squats 10 Push ups Ascending / Descending 1 - 10 Back Squat @ 55% 10 - 1 Turkish Get Up @ 55% Recovery 4 Rounds 16 KB Cleans (each side) 8 Burpee Box Jumps Opposite foot to hand toe to bar
2x10 (5 each side) Hang from the bar and bring the right foot to the left hand (or right knee to left elbow). Do this in a slow and controlled movement. A scaled version of this movement can be done lying on the back and reaching the opposite hand and foot to meet above you. $20 dollars gets you 5 tickets to divide up among any items
The Items individual up for auction are: Two 1 month Alternative Athletic memberships Massage with Jo Smith Miller Light chest cooler from Briggs Distributing Stand Up Paddle board yoga with Sara Hashemi Montana sign by Susie Necklace and Earrings by Shirley Shirley Local women's medium regional tank Local Women's Large Shirt Local Men's Large Shirt Local Trucker Cap Stun Gun Flashlight by Damsel in Defense 2 batches of Alan's wonderful cookies Cut and color with Jamie @ the Brooklyn Shellac Manicure with Ashley @ the Brooklyn Facial with Christina @ the Brooklyn Intimate Family Session with Wild Child Photography In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor JT • 21 – 15 – 9 • Handstand Push ups • Ring Dips • Push ups Last Done - 7/13/15 Recovery 3 Rounds Row 500 20 Goblet Squats 20 KB Swings Single arm banded shoulder press
2x15 each arm Find a band that you can place around your foot while shoulder pressing with one arm. Focus on controlled movements and try to not let the band pull you out of position. Warm up
Run 200m then 2 Rounds 10 PVC (or empty bar) Good Mornings 10 Air Squats 20 min AMRAP 10 Deadlifts - 55% 15 GHD Sit up 30 Double Under Recovery 4 Rounds 400 meter run 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
May 2024
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