8/8
21 - 15 - 9 Overhead Squat @ 55% max 42 - 30 - 18 Ski Jumper 8/9 "Pheezy" Three rounds for time of: 5 reps Front Squat 165 / 125 pound 18 Pullups 5 reps Deadlift 225 / 165pound, 18 Toes-to-Bar 5 reps Push Jerk 165 / 125 pound, 18 Hand Release Push-ups Men's: 11:19(Brandon) Women's: 19:08 (Tara G) 8/10 Alpine 6 Rounds 45 seconds Floor Wiper @ 55% bench 45 seconds Tuck Ups 3 minute rest 8/11 Open Test AMRAP 20 50 Wall Balls (20,14#) 50 Double Unders 40 Box Jumps (24,20#) 40 Toes-to-Bar 30 Chest-to-Bar Pullups 30 Burpees 20 Clean (145,100#) 20 Jerk(145,100#) 10 Snatch (145,100#) 10 M Muscle Up women 200 anonymous men 237 anonymous Compare to 10/20/20 8/12 10 - 1 Ring Dips 1 - 10 Shoulder Press @ 55% max 8/13 Tabata 8 Rounds 20 Seconds Air Squats 10 Seconds rest 20 Seconds Hammer Swings 10 Seconds rest 20 Seconds Hollow Rock 10 Seconds rest 8/14 "Weston" Five rounds for time of: Row 1000 meters 200 meter Farmer Walks, 45 pound dumbbells 45 pound dumbbell Waiter Walks, 50 meters, Right arm 45 pound dumbbell Waiter walk, 50 meters, Left arm 35:45M - Kevin 40:07W - Nicole R Compare to 11/29/19
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Warm Up Burgener warm up - clean WOD Weight Ladder Hang Squat Clean Start at 50% of max increase by 10# each minute until you cannot get the rep in the given minute If your max clean is under 100# go up by 5# each minute 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. 500 Meter Row 30 GHD Raise 30 GHD Sit Ups Warm Up
1000M Row WOD Cecilia Do 1 Burpees on the first minute 2 burpees on the second minute Continue increasing by one burpee every minute until you cannot get the given reps done in the given minute Men's: 21+21 Tate Women's: 19+14 Nellie Cool Down 7 Minute Upper Body 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. Row 5K Warm Up 3 Rounds 10 Air Squats 10 Situps WOD Tabata 8 Rounds 20 seconds Jumping Lunge 10 seconds rest 20 seconds Russian Twist 10 seconds rest 20 seconds Wall Balls 10 seconds rest Cool Down 2 minute Yoga - Cobra Position 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. 10 Minutes 10 Kettle Bell Swings 10 Box Steps U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell. Hogan is survived by his parents, Richard and Jean; and sister, Nicole. Warm Up
yeah . . . WOD Shawn For time: Run 5 miles Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval. Compare to 6/10/20 75:10 Blood 74:10 anonymous Cool Down 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 15 Calorie Bike 20 Sit Ups Warm Up 3 Rounds 5 Pullups 10 Air Squats WOD Find Your 1 Rep Max Weighted Pull up then Find your max Air Squats in 2 min Compare to 1/19/21 Cool Down 7 Minute Upper Body 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. Row 1000 Meters 2 Rounds 15 Sit Ups 15 Shoulder Press Warm Up 3 Rounds 250m Row 10 Sit-ups WOD 20 - 2 GHD Sit-up 2 - 20 GHD Raise Cool Down 2 minute Yoga - Cobra Position 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. 30-20-10 Air Squats Sit Ups Push Ups Warm Up
3 Rounds 10 Air squats 10 Russian twist WOD Amateur Fight Gone Bad 5 Rounds 1 minute Pistol 1 minute Kneeling Half Moon 1 minute Assault Bike 1 minute Rest 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. 2 Rounds 500 Meter Row 10 Wall Balls 1 Minute Plank |
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May 2024
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