20 Minute AMRAP 100 ft Prowler Push @ 1/3 “3 minute max” 20 Hollow Rock 100ft Broad Jumps Recovery: 20-2 Back Extensions 1-10 Shoulder Press
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Its August and its getting hot. So its time to Beat the Heat and sign up for the run on Aug 25th at the zoo. This is fun run for the Billings Police Department. Sign up at www.runsignup.com and see if you can beat the officer. Call Kallie at 406.247.8550 if you have any questions. And if you haven't made your mind by now, costumes are encouraged for this race!
"Candy"
Five rounds for time of: 20 Pullups 40 Pushups 60 Air Squats Men's: Uncontested Women's: Uncontested or "Maggie" Five rounds for time of: 20 Handstand Pushup 40 Pullups 60 Pistol, alternating legs Men's: Uncontested Women's: Uncontested Recovery: 20 Box Jumps 20KettleBell Swings 20 Pushups World's oldest bread significantly predates agriculture. Descending / Ascending
10 - 1 Rope Pull @ max shoulder press 2 - 20 Assault Bike calories Recovery: 2 Rounds 10 Burpees 15 Sit Ups 20 Air Squats Command Sgt. Maj. Martin "Gunny" Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.
He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts. He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin. Gunny For time: 1-mile weighted Run 50 Pushups 50 Situps 1-mile weighted Run 50 Pushups 50 Situps 1-mile weighted Run Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs. Men's: Uncontested Women's: Uncontested Scaling This workout is long, requiring you to lug a heavy load a long distance. Reduce the loads, distance and reps so this becomes manageable but is still a long slog. Intermediate Option For time: 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run Wear a weight vest, body armor, loaded pack or whatever needed to load yourself with 25 lb. for the runs. Beginner Option For time: 800-m weighted run 30 knee push-ups 30 sit-ups 800-m weighted run 30 knee push-ups 30 sit-ups 800-m weighted run Wear a weight vest, body armor, loaded pack or whatever needed to load yourself with 20 lb. for the runs. Recovery: 10-1 Burpees 2-20 GHD Raises 20 Minute AMRAP 50 ft Front Rack Lunge @ 1/3 front squat 20 Russian Twist @ 25% max snatch Row 500 meters Recovery: 21-15-9 Deadlifts Burpees August 5th
20 Minute AMRAP 50 ft Front Rack Lunge @ 1/3 front squat 20 Russian Twist @ 25% max snatch Row 500 meters August 6th Gunny For time: 1-mile weighted Run 50 Pushups 50 Situps 1-mile weighted Run 50 Pushups 50 Situps 1-mile weighted Run Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs. August 7th 10 - 1 Rope Pull @ max shoulder press 2 - 20 Assault Bike calories August 8th Max Turkish Get-up Compare to 1/24/18 then 2 min Max Air Squats August 9th "Candy" Five rounds for time of: 20 Pullups 40 Pushups 60 Air Squats OR "Maggie" Five rounds for time of: 20 Handstand Pushup 40 Pullups 60 Pistol, alternating legs August 10th 20 Minute AMRAP 100 ft Prowler Push @ 1/3 “3 minute max” 20 Hollow Rock 100ft Broad Jumps August 11th Saman 8 Rounds for time: 13 Deadlift — 185 pounds for men/125 pounds for women 17 Wall Balls — 20 pounds to a 10 foot target for men, 14 pounds to a 9 foot target for women 400 meter Run "Fran"
Three rounds, 21-15- and 9 reps, for time of: 95-pound Thruster Pullups Recovery: 2 Rounds 400 Meter Run 25 Sit Ups Intersting article on Martian geological formation Tabata
8 Rounds 20 seconds max Hang Squat Snatch 10 seconds rest 20 seconds max Double Unders 10 seconds rest 20 seconds max Box Jumps 10 seconds rest Recovery: 10-1 GHD Raises 1-10 Shoulder Press Wind power possible on Mars? |
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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