Hey Everyone,
Quick reminder that we will be closed Saturday and Sunday for Big Sky State Games. Feel free to come down and cheer everyone on. Saturday Olympic Weightlifting starts at 9 am Sunday Powerlifting starts at 9 am Thanks, -C-
0 Comments
U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin. Warm Up
Row 1000M 2 Rounds 10 Pullups 15 Air Squats 10 Pushups WOD "Dae Han" Three rounds for time of: Run 800 meters with a 45 pound barbell 3 Rope Climb 12 Thruster 135 / 95 Men's: 23:09 Tate Women's: 30:38 Anonymous compare to 7/20/20 Cool Down banded shoulder 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 Warm Up 1000M row then 3 Rounds 10 Russian Twist 10 Air Squats WOD Tabata 8 Rounds 20 seconds Kettlebell Snatch @ 25% Snatch 10 seconds rest 20 seconds Goblet Squat 10 seconds rest 20 seconds Horizontal Kettlebell Swing 10 seconds rest Cool Down Low Back 4 Stretches 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. Run/Walk 800 Meters 10 Minutes Box Steps Warm Up
3 Rounds 10 shoulder press front and back 10 Situps WOD 15 Min AMRAP 200 Ft 1 arm Farmer Walks @ 33% Snatch 20 Russian Twist (same KB) Cool Down 2 Minutes each banded shoulder stretch Yoga - Cobra Position 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 15 Kettle Bell Swings 20 Sit Ups 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 Pushups 15 Air Squats 20 Ski Jumper (single count) WOD The Admiral 3 Rounds for Time 20 Burpee Pull up 20 Front Squat (155/105 lb) 20 Box Jumps (24/20 in) Men's: 17:31 Dan H. Women's: 20:37 Liz Compare to 8/6/20 Cool Down 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. Row 1000 Meters 15 Russian Twist 15 Goblet Squats Warm Up
5 Min 5 calorie Assault Bike 5 Burpees WOD Descend / Ascend 20 - 2 Air Squats 2 - 20 Pushups Cool Down 10 minute Glute Hip stretch tricep 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. Row 5K 7/11
Descend / Ascend 20 - 2 Air Squats 2 - 20 Pushups 7/12 The Admiral 3 Rounds for Time 20 Burpee Pull up 20 Front Squat (155/105 lb) 20 Box Jumps (24/20 in) Scores uncontested 7/13 20 Min AMRAP 200 Ft 1 arm Farmer Walks @ 33% Snatch 20 Russian Twist (same KB) 7/14 Tabata 8 Rounds 30 seconds Kettlebell Snatch @ 25% Snatch 10 seconds rest 30 seconds Goblet Squat 10 seconds rest 30 seconds Horizontal Kettlebell Swing 10 seconds rest 7/15 "Dae Han" Three rounds for time of: Run 800 meters with a 45 pound barbell 3 Rope Climb 12 Thruster 135 / 95 Men's: 23:09 Tate Women's: 30:38 Anonymous 7/16 Alpine 6 Rounds 45 seconds Jumping Lunge 45 seconds Tuck Ups 3 minute rest 7/17 Swinging Annie 50-40-30-20-10 reps of: Kettlebell Swing 53 / 45 lbs Situps abmat Double Unders Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas. He is survived by his wife, Katy; and two children, Abigail and Quinton. Warm Up
Play with the movements to find the right working weights and scaling. If the weights are excessive, use 60 - 75% of your max increasing percentage on lower rep movements. WOD Big Sexy 5 rounds for time of: 6 Deadlift, 315 lb. / 235 lb. 6 Burpees 5 Clean, 225 lb. / 165 lb. 5 Chest-to-Bar Pullups 4 Thruster, 155 lb. / 115lb. 4 Muscle Up Men's: 30:41 Steve B. Women's: Uncontested Compare to 6/12/18 Cool Down upper back and trap stretches 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. Run/Walk 800 Meters 10-1 GHD Sit Ups Back Extensions Warm Up 3 Rounds 15 Situps 15 Kettlebell Swing WOD Amateur Fight Gone Bad 5 Rounds 1 minute Hammer Swings 1 minute Evil Wheel 1 minute GHD Hamstring Curl 1 minute Rest Cool Down Low Back 4 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. 2 Rounds 500 Meter Row 15 Shoulder Press |
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
Categories |