Alternative Athletics
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  • About Us
    • Why We're Different
    • Trainers >
      • Susie
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    • Services
    • Testimonals >
      • RYAN
      • ANITA
      • OSCAR
      • CHAR
      • JOAN
      • JO
      • JARAN
      • CASEY
      • D
  • PRICING
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Last week’s Locker WOD winner: Jacque!


Alternative Athletics: C&J Ladder

10/31/2020

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Weight Ladder
Clean and Jerk
Perform 1 rep every minute
Start at 50% of your max
go up 10# every minute
after 75% go up 5# each minute

Compare to 5/22/19

Recovery:
Bike 10 Minutes
Run 400 Meters
Row 500 Meters

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Alternative Athletics: 5K

10/30/2020

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5K
Run or Row
Compare to 8/29/19


Recovery:
5 Rounds
5 Burpees
10 Jumping Squats
15 Sit Ups


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Alternative Athletics: Tabata

10/29/2020

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Tabata
8 Rounds
20 seconds max KB Lunge @ 20% BS in each hand
10 second rest
20 seconds max Ski Jumper
10 second rest
20 seconds max Air Squats
10 second rest

​Recovery:
10-1
Shoulder Press
GHD Sit Ups
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Wellness Wednesday

10/28/2020

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Could this inexpensive supplement be this missing link to your next PR?  Find out about the magic of creatine in this article.
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Alternative Athletics: Max Jerk

10/28/2020

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1 Rep Max
Find your 1 Rep Max Jerk
at least 7 reps over 90%

Compare to 4/15/20

Recovery:
Row 1000 Meters
Run/Walk 800 Meters
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Alternative Athletics: Death By Tire

10/27/2020

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Death By
2 minute Tire Flips jump through
1 rep on the first minute
2 reps on the second minute
keep increasing reps until you cannot get all of the given reps done in the given minute

Recovery:
2 Rounds
500 Meter Row
400 Meter Run


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Picture
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Recipe of the Week

10/26/2020

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Make this easy overnight breakfast strata anytime.
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Alternative Athletics: Alpine

10/26/2020

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Alpine
6 Rounds
45 seconds Hip Extensions
45 Seconds Bounding Steps

Recovery:
2 Rounds
Row 500 Meters
25 Sit Ups


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CrossFit: Saved by the Barbell

10/25/2020

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Saved by the Barbell
3 rounds for max reps of:
1 minute of Burpees
1 minute of Wall Balls 20/14
1 minute of Deadlift 115/75
1 minute of Wallball Situp 20/14
1 minute of Hang Power Clean 115/75
Rest 1 minute

Women: 285 Steph K.
Men: 312 Steve B.


Recovery:
4 Rounds
10 Burpees
20 Air Squats


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Weekly Update 10/25 - 10/31

10/25/2020

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10/25
Saved by the Barbell
3 rounds for max reps of:
1 minute of Burpees
1 minute of Wall Balls 20/14
1 minute of Deadlift 115/75
1 minute of Wallball Situp 20/14
1 minute of Hang Power Clean 115/75
Rest 1 minute


Women: 285 Steph K.
Men: 312 Steve B.

10/26
Alpine
6 Rounds
45 seconds Hip Extensions
45 Seconds Bounding Steps

10/27
Death By
2 minute Tire Flips jump through
1 rep on the first minute
2 reps on the second minute
keep increasing reps until you cannot get all of the given reps done in the given minute

10/28
1 Rep Max
Find your 1 Rep Max Jerk
at least 7 reps over 90%

Compare to 4/15/20

10/29
Tabata
8 Rounds
20 seconds max KB Lunge @ 20% BS in each hand
10 second rest
20 seconds max Ski Jumper
10 second rest
20 seconds max Air Squats
10 second rest

10/30
5K
Run or Row
Compare to 8/29/19


10/31
Weight Ladder
Clean and Jerk
Perform 1 rep every minute
Start at 50% of your max
go up 10# every minute
after 75% go up 5# each minute

Compare to 5/22/19
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