Warm Up
Burgener warm up - Snatch then Work up to working weight WOD Ingrid 10 rounds for time of: 3 Snatch @ 135 / 95 3 Burpees over the bar Men’s 22:54 Anthony S Men’s Trainer 6:38 Women’s uncontested Compare to 3/24/21 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. 5K Row
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Just a reminder, as seen on the website above, that this Friday is Annie's Annual Christmas Party, one year delayed.
Address available on the message board at the front of the gym. Festivities start at 6 p.m. BYOB and feel free to bring a side dish. There is also a gift exchange for those who would like to participate. Details also available on the message board. This year's theme is "Pamper Yourself." -C- Warm Up 3 Rounds 10 cal Row 10 Situps WOD Tabata - 8 rounds 20 seconds Tuck Ups 10 seconds rest 20 seconds Box Jumps @ 50% max 10 seconds rest 20 seconds Kettlebell Swing @ 33% snatch 10 seconds 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. Run 800 Meters 10-1 GHD Sit Ups GHD Back Extension U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery. Warm Up
3 Rounds 10 cal bike 10 Ring Rows WOD "Sean" Ten rounds for time of: 11 Chest-to-Bar Pullups 75 pound Front Squat, 22 reps 22:39 Griff 35:50 Sami 25:01 woman trainer Compare to 8/24/20 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. Warm Up
3 Rounds 10 PVC Pass Through 10 banded Overhead Squat WOD Find Your 1 Rep Max Overhead Squat at least 7 reps over 90% then Max Ski Jumper in 2 minutes Compare to 5/24/21 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 5K Warm Up 3 Rounds Row 300M 20 empty Russian Twist WOD 10 -1 Deadlift @ 55% 1 - 10 Land Mines Twist @ 25% Snatch 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. 3 Rounds 10 Box Steps 10 Burpees 10 Sit Ups 12/5
10 -1 Deadlift @ 55% 1 - 10 Land Mines Twist @ 25% Snatch 12/6 Find Your 1 Rep Max Overhead Squat at least 7 reps over 90% then Max Ski Jumper in 2 minutes Compare to 5/24/21 12/7 "Sean" Ten rounds for time of: 11 Chest-to-Bar Pullups 75 pound Front Squat, 22 reps 22:39 Griff 35:50 Sami 25:01 woman trainer Compare to 8/24/20 12/8 Tabata - 8 rounds 20 seconds Tuck Ups 10 seconds rest 20 seconds Box Jumps @ 50% max 10 seconds rest 20 seconds Kettlebell Swing @ 33% snatch 10 seconds rest 12/9 Ingrid 10 rounds for time of: 3 Snatch @ 135 / 95 3 Burpees over the bar Men’s 22:54 Anthony S Men’s Trainer 6:38 Women’s uncontested Compare to 3/24/21 12/10 Death by Handstand Pushup 12/11 Amateur Fight Gone Bad 5 Rounds 1 min Hammer Swings 1 min Evil Wheel 1 min Pistol 1 min rest Warm Up
3 Rounds 300M Row 20 Single-Unders WOD The Ghost 6 rounds of: 1 minute of Row 1 minute of Burpees 1 minute of Double Unders 1 minute rest Men's 739 - Brandon H Women's 570 Cheryl H Compare to 4/8/21 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. 800 Meter Run 2 Rounds 15 Shoulder Press 5 Burpees Warm Up 3 Rounds 10 Air Squats 10 Situps WOD 20 Min AMRAP 20 Bare Bar jump squat 15 cal Assault Bike 20 Russian Twist @ 25% Snatch 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 400 Meter Run 15 Kettle Bell Swings 20 Sit Ups |
808 4th Ave N
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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