CFNE: Cement Mixer On the 3:00 x 7 Rounds in 21 minutes 400 meter Run 12 Toes-to-Bars Perform the run and toes-to-bar every three minutes (EMOM style). Score is the slowest of the 7 rounds. Scaling: We are looking for the toes to bar to be completed in 2 sets maximum on each round. The number or variation can be adjusted to accomplish this. If unable to run, complete one of the following: 500/400 Meter Row 25/18 Calorie Assault Bike 40/28 Calorie Schwinn Bike Recovery: 2 Rounds 500 Meter Row 15 Knees to Elbow Alpine
45 seconds Pistol 45 seconds Russian Twist @ 25% snatch 3 Min Rest Recovery: 21-15-9 Floor Wipers Box Steps Sept 14 - 20th 2019 "Bitch Week".
Those wishing to participate have to accomplish 5 workouts by the close of business on Friday. They can be accomplished in any order. There will be divisions for Men, Women, (Scaled Men), (Scaled Women). Possible divisions for boys and girls depending on the number of participants. -Elizabeth 21 - 15 - 9 Squat Clean 135 / 95 (75 / 45) Ring dips (knee pushups) -Diane 21 -15 - 9 Deadlift 225 / 155 (95 / 65) Handstand Pushups (Push Press 75 / 45) -Helen 3 Rounds Run 400M 21 Kettle Bell Swings 55 / 35 (35 / 18) 12 Pull ups (Jumping Pull ups) -Gwen 15 - 12 - 9 Squat Clean & Jerk Touch and go only no resting at the ground the score is the max weight you can complete all three rounds rest as much as desired between rounds, can't leave the building in the course of the workout. -Cecilia Death by burpees chest and thighs have to touch the ground both feet leave the ground at same time clap overhead while feet are off the ground Lacey is offering a nutritional assessment, and I am bringing in a triple size bottle of 2019 Vikings Blood as auction items. Here are some more things that have already come in for Kylee's fundraiser on Sept 27th from 5 - 7pm. If are unable to attend the auction and would like to put a silent bid on something before hand, text Clint 406.839.8797, or drop in and talked to Kelia, Lacey, Holly or Susie. Wine & Pasta Basket from Alicia Quilt by Kim Hull - head for scale Pedicure by Annie Hafner - desk for scale Paintings from Susie B. with more coming in!
Too much summer squash? Make a delicious dinner with it!
9/15
"Rankel" Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee Pull up 10 Kettlebell Swing, 2 pood Run 200 meters 9/16 21 - 15 - 9 Overhead Squat @ 55% 42 - 30 - 18 Evil Wheel 9/17 Alpine 45 seconds Pistol 45 seconds Russian Twist @ 25% snatch 3 Min Rest 9/18 CFNE: Cement Mixer On the 3:00 x 7 Rounds in 21 minutes 400 meter Run 12 Toes-to-Bars Perform the run and toes-to-bar every three minutes (EMOM style). Score is the slowest of the 7 rounds. Scaling: We are looking for the toes to bar to be completed in 2 sets maximum on each round. The number or variation can be adjusted to accomplish this. If unable to run, complete one of the following: 500/400 Meter Row 25/18 Calorie Assault Bike 40/28 Calorie Schwinn Bike 9/19 Find Your 1 Rep Max Clean at least 7 reps must be over 90% 9/20 "Moore" Complete as many rounds in 20 minutes as you can of: 15 ft Rope Climb, 1 ascent Run 400 meters Max rep Handstand Pushup Trainer: 5 / 72 Adam C: 6+1 / 57 Anon Women: 4+200M / 12 9/21 5 Rounds 20 Jumping Lunge 20 Horizontal Kettlebell Swing @ 25% snatch 20 calorie Row 21 - 15 - 9
Overhead Squat @ 55% 42 - 30 - 18 Evil Wheel Recovery: 10-1 Deadlift 1-10 Shoulder Press Quote of the day: ""You are not required to set yourself on fire to keep other people warm." —Unknown U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel. "Rankel"
Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee Pull up 10 Kettlebell Swing, 2 pood Run 200 meters Kevin K: 7+13 Tara M: 6+19 Recovery: Row 1000 Meters 21-15-9 Push Ups Air Squats Ascend / Descend 5, 10, 15, 20, 25 Land Mines Twist @ 25% snatch 250ft, 200ft, 150ft, 100ft, 50ft Bear-crawl Recovery: Run 400 Meters 2 Rounds 15 Goblet Squats 15 Kettle Bell Swings Not a lot of you will know who this guy is, but he and his friends have really carved a niche out for themselves that would not have been possible even 10 years ago. Great success story (Kickstarter) about making money, while figuring out who they are. |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
April 2024
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