Warm Up
Burgener warm up - clean + Front Squat then work your way up to 70% of max (or until you miss the 3rd rep) with sets of 3x High Hang Squat Clean WOD Find Your 1 Rep Max Clean at least 7 reps must be over 90% (If you go up by 5 kilos and top out at 100 kilos, 90, 95, 100kg all count on the way up 105kg is a miss after 3 attempts. Drop back down to 90 kg and do 4 singles) Compare to 4/29/21 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 30 Leg Levers
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11/7
Find Your 1 Rep Max Clean at least 7 reps must be over 90% (If you go up by 5 kilos and top out at 100 kilos, 90, 95, 100kg all count on the way up 105kg is a miss after 3 attempts. Drop back down to 90 kg and do 4 singles) Compare to 4/29/21 11/8 Descend / Ascend 20 - 2 Russian Twist @ 25% snatch 2 - 20 Ring Dips 11/9 Kimimela 20 minutes 1,2,3,4,5,6,7 . . . Back Squat 185# / 135# Box Jumps 30” / 24” Bench Press 135# / 95# Burpees Men: 10+6 Gilstrap Women: Open Compare to 12/4/20 11/10 Tabata 8 Rounds 20 seconds Tuck Ups 10 second rest 20 seconds Ski Jumper 10 second rest 20 seconds Hip Extensions 10 second rest 11/11 Ladder Start at 75% Max Shoulder press on the sled go up 10# per pull hustle until you cannot get one rope length at the given weight in the given minute Rope Pull 11/12 "White" Five rounds for time of: 15' Rope Climb, 3 ascents 10 Toes-to-Bar 21 Walking Lunge steps with 45lb plate held overhead Run 400 meters Men's: 28:14m- Rx Women's: 47:32w- Rx Compare to 1/18/18 11/13 42 - 30 - 18 Jumping Lunge Evil Wheel Warm Up 3 Rounds 10 cal Row 10 Situps WOD Alpine 6 rounds 90 seconds cumulative L-Sit 3 minute rest 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 15 Kettle Bell Swings 20 Sit Ups Warm Up
Break a sweat in any way that seems best WOD Death by 1 minute Assault Bike calories men / women 1 / 2 in the first minute 2 / 4 in the second minute 3 / 6 in the third minute 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. 1000 Meter Row 30 GHD Sit Ups 30 Back Extensions Warm Up 3 Rounds 10 Pushups 5 Pullups 10 cal Assault Bike WOD Open 11.4 AMRAP in 10 minutes 60 Bar Facing Burpee 30 Overhead Squat (120/90 lb) 10 Muscle Up 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. 21-15-9 Air Squats Weighted Sit Ups Ring Rows Warm Up
Burgener warm up - Snatch + Overhead Squat WOD Snatch Ladder start at 50% max Snatch go up 10# every minute until 75% from 75% on go up 5# every minute until you don’t get the given weight done in the given minute. Compare to 6/8/21 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. 200 Meter Run 25 Air Squats 25 Push Ups 25 Sit Ups 200 Meter Run Early in the morning of March 15, near the Evaro Bar and Casino, Montana Highway Patrol Trooper Wade Palmer located a suspected vehicle matching the description of one involved in a Missoula shooting before midnight. Trooper Alex Hiday was the next officer to arrive on scene. Hiday found Palmer still seat-belted in his patrol car and that he had been shot. The suspect had fled the scene. Hiday and a Missoula Police Department officer transported Palmer to an ambulance at the intersection of Highway 93 and Interstate 90. Trooper Palmer was transferred to Salt Lake City from St. Patrick’s Hospital for further treatment. After an extensive manhunt, at approximately 6:15am the Missoula County Sheriff’s Office took the suspect, Jonathan Bertsch, into custody without incident. The Department of Justice’s Division of Criminal Investigation and Missoula County Sheriff’s Office are investigating the shooting incident. Palmer has been with the Patrol since 2012. He is stationed in Detachment 112 in Missoula. In 2015, he was awarded the Patrol’s highest honor, the Medal of Valor, for his heroic lifesaving efforts at the scene of a multiple-vehicle crash involving a mother and her young children in December 2014. Trooper Palmer has a wife and two young children. Warm Up
3 Rounds Row 10 cal 10 Situps 10 Air Squats WOD "301" Continue switching exercises every minute until you have reached a combined calorie and rep total = 301. 1 minute Medicine Ball Squat 1 minute Burpees 1 minute Assault Bike Calories 1 minute Burpees 1 minute Wallball Situp 1 minute Burpees compare to 8/11/19 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. 21-15-9 Kettle Bell Swings GHD Sit Ups Warm Up 3 Rounds 10 Wall Balls 10 cal Assault Bike WOD 21 - 15 - 9 Dumbbell Thruster 2x single arm Overhead Lunge 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 6 Turkish Get Ups |
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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