Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. 3 Rounds 10 Ski Jumper 10 Pushups WOD Find Your One Rep Max Box Jump Then 2 minutes max Pushups Compare to 11/23/20 Cool Down 2 minutes barbell calf roll 10 minute Glute Hip stretch foam roller chest 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. 30 Minute Bike Warm Up
Row 1000M then 3 Rounds 10 Air Squats 10 Russian Twist Power 5 Rounds ascending in weight 3x Power Clean WOD Tabata - 8 Rounds 20 second Assault Bike 10 second rest 20 second Pistol 10 second rest 20 second Land Mines Twist 10 second rest Cool Down 10 minute Glute Hip stretch 10 minute stretches Hamstrings and Hip flexors 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 400 Meter Run 20 Shoulder Press 6/6
Tabata - 8 Rounds 20 second Assault Bike 10 second rest 20 second Pistol 10 second rest 20 second Land Mines Twist 10 second rest 6/7 Find Your One Rep Max Box Jump Then 2 minutes max Pushups Compare to 11/23/20 6/8 Snatch Ladder start at 50% max Snatch go up 10# every minute until 75% from 75% on go up 5# every minute until you don’t get the given weight done in the given minute Compare to 12/6/20 6/9 Death by Benchpress Do 1 rep Bench Press @ 55% on the first minute do 2 reps Bench Press on the second minute continue increasing by one rep per minute until you cannot get all of the given reps done in the given minute Compare to 9/22/20 6/10 Otis Complete as many reps as possible in 15 minutes of: 1 Back Squat, 1 Shoulder Press, 1 Deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses. Men's: Luke S. 7 Women's: Uncontested 6/11 Alpine - 6 Rounds 45 seconds Hammer Swings 45 seconds V Ups 3 minute rest 6/12 Henry 20 Min AMRAP 12 Squat Snatch 115 / 85# 23 Double Unders 17 toes to Bar Mens: 2+41annonymous Men's Trainer: 3+51 Womens: Uncontested compare to 1/23/18 Come cheer everyone on! Second place tie breaker
1 person working at a time. 100 double unders 50 bar facing burpees bust it up however you want. Sheena and Kelia won by one rep! never know who is going to stop in for a random workout in the middle of the day! It was good to work out with the Prices. Tonight, we are Partying at Daniel Kelley's house.
Keg of beer, burgs, dogs provided. Bring a sixer or a side. Looks like it'll be hot and sunny, so bring a hat and sunscreen! Lawn chairs would be good idea too I think. (No way I'd have ample seating for everyone) Food will start 6:30ish. Band starts 7:30 ish, ends 9:30 ish. Address on the WOD board at the gym. Blue house light brick around garage doors. Tomorrow, at 9 AM is the in house Comp. You can find the workouts in a previous post (here). Partners can be either sex, but must be in the same division (Rx or Scaled.) Come down to cheer everyone on, or volunteer to be a judge! Next weekend, June 12th is the Lorang / Hawkey Summer Bash. Food, volleyball, blow up house for kids, fun time. The "theme" this year is dressing up in all one color. So grab your favorite color and try to be monochrome head to toe! Be creative. Family friendly. Show up for 10 minutes to say hi, or join us for the whole thing. You and your family etc are all welcome. 5 pm start time. Address available on the WOD board. Warm Up Row 1000M Burgener warm up - clean Strength 3 sets of 10 each side single arm ghd press (work up to a weight that is difficult to get all 10 reps in one set) WOD Death by Power Clean & Jerk @ 55% 1 rep first minute 2 reps second minute 3 reps third minute continue to increase 1 rep each minute until you cannot get the given reps done in the given time 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. 10 Minutes 30/30 Airdyne Hey Ya'll,
Last week Janel participated in the International Weightlifting Federation's Masters World's Competition. There were three sessions world wide and we were waiting to make sure that we knew her overall results. Her session, in which she tied to the kilo for second, was the heavy session, with the top three totals being the top overall for her weight class, 81 kg. Do to tie break rules, Janel was decided third! Great job on your second World's. Warm Up
1000M Row 3 Rounds 10 Situps 10 Pushups 10 empty Russian Twist Power 5 sets increasing weight 3x Bench Press WOD Alpine 6 Rounds 45 seconds Kneeling Half Moon 45 seconds Plank Plate Slide 3 minute rest Cool Down 2 minute Yoga - Cobra Position 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. 2 Rounds 500 Meter Row 10 GHD Sit ups 10 Back Extensions Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. 3 Rounds 4 Pullups 7 Air Squats 7 Pushups 7 Situps WOD "Tabata This!" Tabata Row Rest 1 minute Tabata Air Squats Rest 1 minute Tabata Pullups Rest 1 minute Tabata Pushups Rest 1 minute Tabata Situps The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories". Men’s: 69 Tate Women’s: 61 Patty Trainer: 64 women Compare to 1/20/20 Cool Down 7 Minute Upper Body Stretch 10 minute Glute Hip 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 5 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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