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      • D
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Last week’s Locker WOD winner: Jacque!


Alternative Athletics: Descending

9/30/2022

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Picture
WARM-UP
2 sets:
:30 Single-Unders
15 Dumbbell Suitcase Deadlift (light)

2 sets:
:20 Single-Unders,Single-Unders, Double Unders
8 single Dumbbell Power Clean / arm

1 set:
5 Dumbbell Deadlift
5 Dumbbell Hang Power Clean
5 Dumbbell Power Clean
– Use 2 DBs.

2 sets:
:20 Double Unders
:20 DB power cleans
– Rest :20 between sets.

NOTES
  • Move through the first two sets of work at a steady pace. Rest as needed and focus on quality of movement.
  • Look to stretch the hamstrings with the RDLs and to practice keeping the chest high on the single-arm DB power cleans.
  • After the initial 4 sets of work, warm-up the DB power clean with a pair of DBs at workout load.
  • Finish the warm-up with 2 sets of :40 of combined work. Move as fast as possible to get an idea for what your pace in the workout will look like.

RX
For time:
60-48-36-24-12:
Double Unders
30-24-18-12-6:
Dumbbell Power Clean (35/50 lbs)

INTERMEDIATE
For time:
30-24-18-12-6:
Double-unders
DB power cleans (20/35 lbs)

BEGINNER
For time:
60-48-36-24-12:
Single-Unders
30-24-18-12-6:
DB power cleans (10/15 lbs)

Post-workout:
For time with a partner:
50 DB devils presses
– Alternate every rep.

Stimulus & Goals
  • 8:00-12:00.
  • First round done by 3:00 and 2nd round done by 6:00.
  • 3 sets or less on the first 2 sets of cleans.
    * High amounts of grip, shoulder, and bicep fatigue.
Strategy
  • Break the DB power cleans up more than you think you should early on. Putting the DBs down for :05 should be enough rest to keep the arms from over-fatiguing.
  • The double-unders will feel stiff and slow after the arms are fatigued from the cleans. Relax the arms, but maintain a firm grip to avoid being overly tense while jumping rope.
  • Pick the dumbbells up before you want to in the later rounds. It’ll be easy for rest breaks to take longer than expected, so grab the DBs and move before you feel ready.

Competition: 65 min

Warm up: 10 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 15 min
Bench Press
1 set:
10 reps (40%)
8 reps (50%)
6 reps (60%)
Max unbroken reps (70%)
– rest 2:00 between percentages.

NOTES
  • This is our last week within this cycle performing the bench press. Throughout these last four weeks, we have been building up our stamina with this lift.
  • The goal is to get as close as possible, or to surpass, the 10-rep threshold. Just as in previous weeks, these are meant to be unbroken reps. So, once you put the barbell down, the attempt is over.
  • Rest 2:00-3:00 between each percentage.
  • Base the percentages off of your 1-rep max.
  • Next week, we will begin a mini-cycle with box squats and shoulder presses.

Workout 3: 15 min
4 sets:
50-m Farmer Walks
20 Weighted Hip Extensions
– Rest 1:00-2:00 between sets.

NOTES
  • Go as heavy as possible on the farmers carry. If you really want a challenge, try performing the farmers carry with two loaded barbells. Use a single DB to add load to the back extensions. This weight should allow you to perform at least 5 reps unbroken.

Stretching: 10 min
Accumulate:
1:00 foam roll calves / leg
1:00 Lacrosse Ball Roll / Foot
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Last Sweatshirt Reminder

9/29/2022

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Hey Y'all

Last reminder you have today and tomorrow to get you sweat shirt orders in.  The screening will be in red, you pick the color of sweat shirt.  Zip up is $55, Hoodies $50.

​-C-
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Alternative Athletics: Natalie

9/29/2022

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Warm Up:
1 set:
:30 Doorway Pec Stretch / arm
20 Arm Circles forward
20 arm circles backward
20 arms across body hugs

1 set:
10 Push Up to Down Dog
200-m Run

1 set:
10 up-downs
200-m run

1 set:
10 Hand Release Push-ups
200-m run

Pre-workout:
EMOM 7:
3 Muscle Up

RX
Natalie

3 rounds for time:
1000M Row
30 Pull ups
800M Run


INTERMEDIATE
3 rounds for time:
750M Row
20 pull ups (banded)
600M run

BEGINNER
3 rounds for time:
500 M Row 
20 Ring Rows
400M run

Competition: Rest Day

Stretching:
 Accumulate:
1:00 Doorway Pec Stretch / side
1:00 PVC Cuban Press Barbell
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Alternative Athletics: 5 min x3

9/28/2022

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WARM-UP
2 sets:
1:00 Skierg
1:00 Row
:30 side plank hold / side
​
EMOM 6:
3-5 Seated Box Jump
– Increase height each minute.

1 set:
5 hang muscle snatches (empty barbell or training bar)
5 Power Snatch (empty barbell or training bar)
5 high Hang Power Snatch (empty barbell or training bar)

3 sets:
5 Hang Power Snatch
– Build in load at 3 reps/set before switching to 2’s.

NOTES
  • Use the first two sets to elevate the heart rate and limber up prior to getting a barbell in hand.
  • With the empty barbell, don’t just go through the motions. Focus on hitting positions and being in the right spot at the right time.
  • If you need to perform an extra set or two before starting the main lift, then go for it.

RX
AMRAP 5:
12 Toes-to-Bar
12 Squat Snatch (55/75 lb)
Rest 2:00

AMRAP 5:
9 toes-to-bars
9 squat snatches (65/95 lb)
Rest 2:00

AMRAP 5:
6 toes-to-bars
6 squat snatches (75/115 lb)

INTERMEDIATE
AMRAP 5:
12 knees-to-armpits
12 squat snatches (35/45 lb)
Rest 2:00

AMRAP 5:
9 knees-to-armpits
9 squat snatches (55/75 lb)
Rest 2:00

AMRAP 5:
6 knees-to-armpits
6 squat snatches (65/95 lb)

BEGINNER
AMRAP 5:
12 Hanging Knee Raises
12 Power Snatch (35/45 lb)
Rest 2:00

AMRAP 5:
9 hanging knee raises
9 Overhead Squat (35/45 lb)
Rest 2:00

AMRAP 5:
6 hanging knee raises
6 Power Snatch + Overhead Squat (35/45 lb)

Stimulus & Goals
  • 3 shorter efforts with increasing intensity as the reps decrease.
  • 1st) 2-3 rounds 2nd) 3-4 rounds 3rd) 3-5 rounds.
  • Grip intensive, core will be challenged to stabilize during the snatch. A lot of hip flexion and extension so the quads and hip flexors may become fatigued.
Strategy
  • Because this is a grippy workout, expect to have to break up the reps into more manageable sets. If you push to failure, you will end up resting for most of the AMRAP. So, to avoid too much resting, consider breaking the reps into sets that you can keep moving for most of the AMRAP. For the set of 12, consider 7/5 or 4/4/4 with a couple of breaths in between sets.
  • To reduce time under tension on the toes-to-bar, try to bring your knees to your elbows and then extend the legs toward the bar. This will keep your movement tight to the rest of your body and more efficient.

Competition: 85 min

Warm Up: 20 min
See Above

Workout 1: 20 min
For load:
2 Hang Power Snatch
– Build to a 2-rep max.

NOTES
  • This is the eighth week in our third cycle. The goal is to test how well focusing on speed at submaximal loads contributes to our 2-rep hang power snatch.
  • Base the percentages on a recent 1-rep max.
  • Lift as heavy as possible for 2 unbroken reps.
  • Keep the bar above the knee for all reps.
  • Rest 2:00-3:00 between sets, and take no more than 2 attempts at a single weight if you fail a set.
  • This should take around 15:00-20:00+ to complete.

Workout 2: 20 min
Today’s Rx

Workout 3: 15 min
3 sets for load:
10 snatch grip Bent over row
10 Sots presses
– Rest 1:00 between movements.

NOTES
  • Use the same load for each set of work. Rest 1:00 exactly between movements, and look to increase load each round.

Stretching: 10 min
Accumulate:
1:00 Banded Shoulder Stretch / Side
1:00 reach, roll, and lift
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Alternative Athletics: 5 Rep Back Squat

9/27/2022

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Picture
WARM-UP
1 set:
1:00 Row, Assault Bike, Skierg, or Run
10 Scorpion Stretch (slow)
10 table tops (slow)

1 set:
1:00 row, bike, ski, or run
10 Good Mornings + hop
10 Leg Swing / leg

1 set:
1:00 row, bike, ski, or run
10 Burpees
10 Box Jump Over

NOTES
  • Perform the same cardio movement in each set or change it up if you want.
  • Spend more time on the rower and/or bike if you feel like you need to warm up more.

RX / Intermediate / Beginner
5 sets for load:
5 Back Squat

Stimulus & Goals
  • Heavy Day. Classic 5×5 Back squat.
  • Hold the same weight across all sets for today. Choose a weight that skirts the line of possible, greater than 80%+.
  • Rest 3:00-4:00 between sets.
Strategy
  • Holding a weight across all five sets is challenging if you choose the correct weight. Spend time warming up and finding that weight.
  • Try to complete this workout with a partner. This way you can use each for motivation and keep each other moving. If you don’t have a buddy, then crank up the jams and keep your attention on the task at hand.

Post workout:
2 sets:
20 Banded Side Steps (moving left)
15 GHD Hip Extension
20 banded side steps (moving right)
15 Good Mornings (light)

Competition: 75 min

Warm up: 15 min
See Above

Workout 1: 30 min
AMRAP 30:
400-m Run
30 cal. Assault Bike
20 Burpee Box Jump Over (20/24 in)

Stimulus & Goals
  • 5-7 rounds.
  • Longer grind type workout, building stamina across a longer time domain.
  • Keep the run and bike to 2:00 or less.
Strategy
  • Smooth and steady is the name of the game. Try to maintain a pace on the run and the bike that can be sustained across most of the workout.
  • Expect the legs to get tired, so use your arms as much as possible on the bike to give the legs a bit of a “break”.
  • Try to keep moving on all three exercises, even if it means slowing down. This is better than completely stopping and having to restart your momentum.

Workout 2: 20 min
Today’s Rx
​
Stretching: 10 min
2 sets:
:30 Standing Quad Stretch / side
:30 Couch Stretch / side
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Sweatshirt Orders by Friday

9/26/2022

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Hey Y'all,

Quick reminder that this is the last week to sign up for the new sweatshirt.  Your choice of hoodie $50 or zip up $55, but all payments must be in by close on Friday!

If you have questions, ask a trainer.

-C-
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Alternative Athletics: 1 Round

9/26/2022

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Picture
WARM-UP
2 sets:
1:00 Row
1:00 Assault Bike
1:00 Plank
​

EMOM 6:
3-5 Seated Box Jump
– Increase height each minute.

1 set:
5 hang muscle cleans (empty barbell or training bar)
5 Hang Power Clean (empty barbell or training bar)
5 high hang power cleans (empty barbell or training bar)

3 sets:
5 Hang Power Clean
– Build in load at 3 reps/set before switching to 2s.

NOTES
  • Use the first two sets to elevate the heart rate and limber up prior to getting a barbell in hand.
  • Don’t just go through the motions with the empty barbell. Focus on hitting positions and being in the right spot at the right time.
  • If you need to perform an extra set or two before starting the main lift, then go for it.

RX
For time:
30 Hang Power Clean (65/95 lb)
40 Deadlift
400/500-m Row

INTERMEDIATE
For time:
30 hang power cleans (55/75 lb)
40 deadlifts
400/500-m row

BEGINNER
For time:
30 hang power cleans (35/45 lb)
40 deadlifts
250/300-m row

Post workout:
Every :30 for 10 sets:
2 Hang Power Clean
– Must be touch and go reps.

Stimulus & Goals
  • 4:00-6:00.
  • Sprint workout with high degree of movement redundancy.
  • Extreme localized muscular fatigue in the glutes, hamstrings, maybe low-back, and biceps.
Strategy
  • Hang on and take chances in this workout. Pick up the bar and try to hang on for as many reps as possible from the start. Some athletes may be able to go unbroken.
  • On the transition from the hang power cleans to the deadlifts, try to hang on to the bar and knock out several deadlifts prior to considering a quick break.
  • On the rower, burn it down with whatever you have left in the tank. This is a sprint to the finish line.

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 20 min
For load:
2 Hang Power Clean
– Build to a 2-rep max.

NOTES
  • This is the eighth week in our third cycle. The goal is to test how well focusing on speed at submaximal loads contributes to our 2-rep hang power clean.
  • Base the percentages on a recent 1-rep max.
  • Lift as heavy as possible for 2 unbroken reps.
  • Keep the bar above the knee for all reps.
  • Rest 2:00-3:00 between sets and take no more than 2 attempts at a single weight if you fail a set.
  • This should take around 15:00-20:00+ to complete.

Workout 2: 10 min
Today’s Rx

Workout 3: 15 min
4 sets for load:
6 Weighted Pull up
25 seated rows with a band
– Rest 2:00-3:00 between sets.

NOTES
  • Perform the weighted chin-ups with a :01 pause at the bottom of each rep/in the hang. For the rows, loop a thick band around the base of an upright, sit on the floor with the feet straddled, and row quickly to the stomach. Roll up a towel to create a handle if desired.

Stretching 10 min
2 sets:
:30 alternating Scorpion Stretch
:30 pigeon pose / leg
​
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Alternative Athletics: 10 min

9/25/2022

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Warm Up
1 set:
10 Up-Downs over med ball
10 Air Squats (use med ball as a target)
10 weighted sit-ups
10 med ball swings (to eye level)

1 set:
10 up-downs over med-ball
10 med ball front squats
10 Russian Twist
10 medicine-ball push presses

1 set:
10 up-downs over med-ball
10 med ball thrusters
10 weighted V Ups
10 med ball thrusters

Every 2:00 for 3 sets:
7 Dumbbell Thruster
:20 Double Unders

Pre-workout:
1 set:
Max-rep unbroken wall-ball shots
– Use a load that allows for 30+ reps.

RX
AMRAP 10:
35 Double Unders
7 Dumbbell Thruster (35/50 lb)

INTERMEDIATE
AMRAP 10:
35 double-unders
7 DB thrusters (20/35 lb)

BEGINNER
AMRAP 10:
35 Single-Unders
7 DB thrusters (10/15 lb)


Competition: Rest Day 

Stretching
3 sets:
:45 child’s pose stretch
:45 frog stretch
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Weekly Update 9/25 - 10/1

9/25/2022

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9/25
RX
AMRAP 10:
35 Double Unders
7 Dumbbell Thruster (35/50 lb)

9/26
RX
For time:
30 Hang Power Clean (65/95 lb)
40 Deadlift
400/500-m Row

9/27
RX
5 sets for load:
5 Back Squat

9/28
RX
AMRAP 5:
12 Toes-to-Bar
12 Squat Snatch (55/75 lb)

Rest 2:00

AMRAP 5:
9 toes-to-bars
9 squat snatches (65/95 lb)

Rest 2:00

AMRAP 5:
6 toes-to-bars
6 squat snatches (75/115 lb)

9/29
RX
5 rounds for time:
15 Strict Ring Dips
300-m Run

9/30
RX
For time:
60-48-36-24-12:
Double Unders
30-24-18-12-6:
Dumbbell Power Clean (35/50 lbs)

10/1
RX
AMRAP 10:
5 Push Press (95/135 lb)
3 L-Sit Pullups
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Alternative Athletics: 3 Rounds

9/24/2022

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Picture
WARM-UP
1 set:
20 Jumping Jack
10 Situps
10 False Grip Ring Rows
:20 Assault Bike

1 set:
20 jumping jacks
10 GHD Sit-up to parallel
10 Pullups
:20 bike

1 set:
20 jumping jacks
10 GHD sit-ups
10 Ring Dips
:20 bike

1 set:
On a 5:00-7:00 clock:
Ring Muscle-up Progressions
– See notes for ideas.

NOTES
  • For muscle-up practice, consider any of the following:
    1) False-grip ring pull-ups
    2) Ring dips
    3) Low-ring transitions
    4) Kip swings on rings
    5) Jumping muscle-ups
    6) Muscle-ups
    7) Chin-over-bar pull-ups
    8) Chest-to-bar pull-ups

RX
3 rounds for time:
30 GHD Sit-up
14/20 calorie Assault Bike
10 ring Muscle Up

INTERMEDIATE
3 rounds for time:
20 GHD sit-ups
14/20 calorie assault bike
5 jumping ring muscle-ups

BEGINNER
3 rounds for time:
30 sit-ups
10/15 calorie assault bike
10 low ring muscle-up transitions

Stimulus & Goals
  • 4:00-20:00.
  • Working ring muscle-ups under fatigue, which is in line with our monthly focus “Amanda”.
  • Finish the ring muscle-ups in 3 sets or less.
  • Spend no more than 1:30 on the bike.
  • Similar workout to a quarterfinals workout from this past year.
Strategy
  • Lots of movement interference. Expect the GHD sit-ups to make the ring muscle-ups more challenging. Your kip swing and transitions will be affected.
  • Just move on the bike. Don’t go crazy unless you are already performing unbroken sit-ups and muscle-ups. Pushing too hard on the bike is only going to slow you down even more on the sit-ups and muscle-ups.
  • If you know that you are going to have to break up the muscle-ups on round one, consider a rep scheme that allows you to keep moving and rest minimally. Don’t push to failure. Consider 6/4 or 4/3/3 or 3/3/2/2 as potential options.

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 10 min
Every 2:00 x 5 sets:
10 Bench Press (60%)
– Perform reps AFAP.

NOTES
  • This is the 7th week in our 3rd cycle of the year.
  • Focus on moving lighter loads as quickly as possible for all movements. Our goal is to develop speed!
  • Perform 5 sets of 10 bench presses at 60%, once every 2:00. The weight should be light, so move it as fast as possible (AFAP). Expect the loads to get heavier each week, but aim to keep the speed of your reps the same. Next week will be our last week focusing on deadlifts and bench presses. The following week will start a four-week focus on box squats and shoulder presses.

Workout 3: 15 min
4 sets:
50-ft Farmer Walks
20 weighted Hip Extensions
– Rest 1:00-2:00 between sets.


NOTES
  • Go as heavy as possible on the farmers carry. If you really want a challenge, try performing the farmers carry with two loaded barbells. Use a single DB to add load to the back extensions. This weight should allow you to perform at least 10 reps unbroken.

Stretching: 10 min
3 sets:
:30 down dog
:30 Scorpion Stretch / side
:30 Samson stretches / side
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