Alternative Athletics
  • About Us
    • Why We're Different
    • Trainers >
      • Susie
      • ADAM
      • Kelia
      • Clint
      • Rachel
      • Suzanne
      • Ali
      • Levi
    • Services
    • Testimonals >
      • RYAN
      • ANITA
      • OSCAR
      • CHAR
      • JOAN
      • JO
      • JARAN
      • CASEY
      • D
  • PRICING
  • Contact
  • Nutrition
  • Event Videos
  • About Us
    • Why We're Different
    • Trainers >
      • Susie
      • ADAM
      • Kelia
      • Clint
      • Rachel
      • Suzanne
      • Ali
      • Levi
    • Services
    • Testimonals >
      • RYAN
      • ANITA
      • OSCAR
      • CHAR
      • JOAN
      • JO
      • JARAN
      • CASEY
      • D
  • PRICING
  • Contact
  • Nutrition
  • Event Videos
Picture
Locker WOD winner: Casey

Who Is In For A Competition?

7/31/2017

0 Comments

 
0 Comments

Alternative Athletics: 3 Steps Down

7/31/2017

2 Comments

 
Warm Up
Band Face Pulls
Goblet Squat

21 - 15 - 9
Hang Squat Clean
2x KB Snatch
​
Recovery
​5 Rounds
10 Wall Balls
10 KB Swings
​10 Toes to Bar
2 Comments

Weekly Update: July 30th - August 5th

7/30/2017

0 Comments

 
July 30th:
Annie
50, 40, 30, 20, 10
Double Unders
Situps

July 31st:
21 - 15 - 9
Hang Squat Clean
2x KB Snatch

August 1st:
"Dragon"
For time:
Run 5k
4 minutes to find 4 rep max Deadlift
Run 5k
4 minutes to find 4 rep max Push Jerk

August 2nd:
4 Rounds
5 Back Wave Squats @ 55% max
​30 Box Jump Overs

August 3rd:
​15 Min AMRAP
2 Rope Pull @ max shoulder press
4 Skin the Cat

August 4th:
Chelsea
EMOM
5 Pullups
10 Pushups
15 Air Squats

August 5th:
21 - 15 - 9
Split Jerk
30 - 20 - 10
Good Mornings @ 30% Back Squat

0 Comments

CrossFit WOD: Annie

7/30/2017

1 Comment

 
Warm Up
4 minute AMRAC (As many rounds as comfortable)
40 Single-Unders
20sec Plank

Annie
50, 40, 30, 20, 10
Double Unders
Situps

Recovery
​400 Meter Run
40 Air Squats
30 Sit Ups
20 Burpees
​10 Pull Ups
​400 Meter Run
1 Comment

Alternative Athletics: Just One Move

7/29/2017

1 Comment

 
Warm Up
3 Rounds
10 Air Squats
50ft Butt-kickers

Just One Move
100 Jumping Lunges
W / 15% Max Back Squat in each hand
​
Recovery
​Bike 10 Minutes then:
​​5 Rounds
​10 Push Ups
​20 Lunges (1 count)

1 Comment

Alternative Athletics: Alpine

7/28/2017

1 Comment

 
Warm Up
2 Rounds
20 PVC Shoulder Rotations (10 each)
7 Strict Toes to Bar
​

Alpine
6 Rounds
​45 Seconds max GHD Sit-up
45 Seconds max Overhead Squat
3 minute rest

Recovery
​10 Turkish Get Ups (right arm)
30 KB Swings
​10 Turkish Get Ups (left arm)
​30 KB Swings
1 Comment

Alternative Athletics: 1 Rep Max

7/27/2017

2 Comments

 
Warm Up
15-10-5
Broad Jumps
Band Abducted External Rotation
​

Find Your 1 Rep Max
Clean
at least 7 reps must be over 90%
​
Recovery
10 Rounds
10 Push Ups
10 Sit Ups
​10 Air Squats

2 Comments

Alternative Athletics: 15 Min AMRAP

7/26/2017

1 Comment

 
Warm Up
2 Rounds
50 Double Unders
20 Lateral Wall Ball Toss

15 minute AMRAP
50 ft Prowler Push
15 Lateral box jumps​


Recovery
3 Rounds
20 KB Goblet Squats
​20 KB Swings
1 Comment

Alternative Athletics: Alpine

7/25/2017

2 Comments

 
Warm Up
9-12-15
Box Jumps
PVC Shoulder Rotations

Alpine
6 rounds
45 seconds max Hip Extensions
45 seconds max Snatch High Pull
3 minute rest
​
Recovery
Perform each movement 3 minutes
straight with one Minute rest between:
​Weighted Sit Ups 
KB Farmer Carry
​KB Thruster

2 Comments

Alternative Athletics: Total Reduction

7/24/2017

2 Comments

 
Warm Up
​4 Rounds
8 Band shoulder Press each
12 Band Face Pulls

Total Reduction
EMOM 
15 Kettlebell Swing @ 33% snatch
in the time remaining
Shoulder Press @ 55%
until you have reached 100 reps

Recovery
​3 rounds
12 Sit Ups
12 Back Extensions
12 Push Ups
​12 Air Squats

2 Comments
<<Previous
    808 4th Ave N
    Billings, Mt
    59101
    Cell: 406.839.8797
    Office: 406.534.8358
    ​Email: alternative_athletics@hotmail.com

    schedule:

    Monday-
    Open Gym 
    5:30AM -7:00PM

    Tuesday -
    Open Gym 
    5:30AM -7:00 PM

    ​Wednesday-
    Open Gym 
    5:30AM -7:00 PM

    Thursday-
    Open Gym 
    5:30 AM-7:00 PM

    Friday -
    Open Gym 
    5:30AM -7:00 PM

    Saturday -
    Open Gym 
    10:00 AM - Noon

    Sunday-
    Open Gym
    3 PM-5 PM

    Archives

    September 2023
    August 2023
    July 2023
    June 2023
    May 2023
    April 2023
    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017

    Categories

    All
    Heros
    Maxes
    Named
    PR'S