Three Steps 9 - 6 - 3 Wave Back Squat @ 55% max 21 - 15 - 9 GHD Raise Recovery: 20-2 GHD Sit Ups 1-10 Shoulder Press
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Weight Ladder Start at 50% max Shoulder Press Every minute increase by 10# if your max is under 100# go up by 5# each minute Recovery: 21-15-9 Thrusters Push Ups Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
"Randy" 75 / 55 pound Power snatch, 75 reps for time. 3:15M - Tate 4:23W - Tara M. Recovery: 2 Rounds 400 Meter Run 25 Russian Twists Monday - Wednesday: Regular Hours
Thursday: 9 - noon Friday: 5:30am - 2pm Saturday - Sunday: Regular Hours Amateur FGB 1 min max Toes-to-Bar 1 min max Hip Extensions 1 min max Box Jumps @ 50% Recovery: 2 Rounds 10 Burpees 15 Sit Ups 20 Air Squats 11/18
Amateur FGB 1 min max Toes-to-Bar 1 min max Hip Extensions 1 min max Box Jumps @ 50% 11/19 "Randy" 75 / 55 pound Power snatch, 75 reps for time. 11/20 Weight Ladder Start at 50% max Shoulder Press Every minute increase by 10# if your max is under 100# go up by 5# each minute 11/21 9 - 6 - 3 Wave Back Squat @ 55% max 21 - 15 - 9 GHD Raise 11/22 “Burn the Bird” 11/23 Alpine 6 Rounds 45 seconds Max Floor Wiper @ 50% max Bench Press 45 seconds Double KB Clean @ 20% max clean in each hand 3 minute rest 11/24 "Bull" Two rounds for time of: 200 Double Unders 135 pound Overhead Squat, 50 reps 50 Pullups Run 1 mile Baby Tupac
Do 2 Wall Balls @ 20 / 16# in the first minute 4 Wall Balls in the second minute 6 Wall Balls in the third minute Continue until you can not get all of the given reps done in the given minute Compare to 8/14/17 Recovery: 2 Rounds 20 Box Jumps 20 Kettle Bell Swings 20 Push Ups Human brains are shrinking? Amateur FGB 5 Rounds 1 minute max walking Overhead Lunge 45 / 35 1 minute max Ring Dips 1 minute max Russian Twist @ 25% snatch 1 minute Rest Recovery: 21-15-9 Burpees Deadlifts Tabata 8 Rounds 20 seconds max Clean @ 55% 10 seconds rest 20 seconds max GHD Raise 10 seconds rest 20 seconds max Situps Recovery: 40-10 Air Squats Superman Throw back Thursday: Annie knocking out her first rope climbs Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn. Crain 2 rounds for time of: 34 Pushups 50-yard Run 34 Deadlift, 135 lb. 50-yard Run 34 Box Jumps, 24-inch box 50-yard Run 34 Clean and Jerk, 95 lb. 50-yard Run 34 Burpees 50-yard Run 34 Wall Balls, 20-lb. ball 50-yard Run 34 Pullups 50-yard Run 35:25m-Tate 45:25W-Tara M Compare to 2/12/18 Recovery: 2 Rounds 400 Meter Farmer Walk 400 Meter Waiter Carry |
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
March 2024
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