3/3
Test Johnny 14 min AMRAP 7 Toes to bar 7 Push ups 7 Box Jumps 30” / 24″ Compare to 3/12/19 3/4 6 - 3 - 1 Rope Climb 21 - 15 - 9 GHD Hamstring Curl GHD Hip Extension 3/5 20 min 5x 25 ft shuttle run out back = 1 (2 feet+1 hand beyond line) 10 Handstand Pushup 15 cal Skierg 3/6 Test Bruck Compare to 12/14/19 3/7 Alpine 5 Rounds 90 sec Row for Cal 3 min rest 3/8 Mystery Workout 3/9 5 Rounds 10 Bench Press @ 55% 10 Ring Dips (scale to ability) 40 Double Unders
0 Comments
Warm up
Row 1K Then 3 Rounds 5 Situps / 5 Tuck Ups / 5 Toes-to-Bar 5 knee push-ups / 5 Pushups / 5 plyometric lateral plate push up 10 Plate toe taps / 10 Box Jumps 40 - 50% max height / 5 Box jump workout height Workout Test Johnny 14 min AMRAP 7 Toes to bar 7 Push ups 7 Box Jumps 30” / 24″ Compare to 3/12/19 Oly
Hang on Legs – Week 3 of 12 Stretch 2 min Yoga - Cobra Position 2 min foam roll calves each 2 min lacrosse ball pec mash each Warm up
Assault Bike 3K Then 3 Rounds 10 knee push-ups / Pushups / Plyometric Pushup 10 Air Squats / Back Squat @ 33% / Back Squat @ 55% Row 5 cal / 7 cal / 10 cal Workout 3 Rounds total score 1 min max cal Assault Bike 1 min max Pushups 1 min max Back Squat @ 55% 1 min max Kettlebell Swing @ 33% snatch 1 min max Jumping Lunge 1 min Rest Oly Rest Day Stretching 2 min Foam Roll Quad 2 min foam roll hamstrings 2 min Doorway Pec Stretch / Each Mystery Workout
Oly
Warm up
Row 1K then 3 Rounds 15 Kettlebell Swing / 7 Power Snatch @ 33% / 7 Power Snatch @ Workout weight 15 abmat sit-ups / 10 Tuck Ups / 10 alternating V-ups Workout 10 - 1 Power Snatch @ 55% 2 - 20 V Ups Oly
Stretching 2 min Yoga - Cobra Position 2 min Foam Roll Upper Back 2 min forearm stretch / each Ok, Ok . . .
There is no official keeper of scores yet, so this will probably just be a night of pool and darts. Brian and Brittany say to show up around 7-7:30 pm. If you have LPs, there is a turn table downstairs, and most likely some pizza. Address is on the board up by the front door along with the other dates / hosts. -C- Warm up
1K Row then 3 Rounds 20 Single-Unders / 20 Double Unders / 20 Ski Jumper 10 Shoulder Press PVC / 5 single-arm DB seated strict press each @ 1/2 workout weight / 5 single-arm DB seated strict press each @ full workout weight 30 sec Plank Plate Slide Workout 5 Rounds 15 Bar Facing Burpee 200 ft Waiter Walks @ 35% max shoulder press Oly Rest Day Stretching 2 min Pec Foam Roll 2 min Yoga - Cobra Position 2 min pigeon pose / each Warm up
Bike 3K then 3 Rounds Run 100M / 200M / 400M 10 Overhead Squat PVC / 1/2 workout Weight / Workout weight Workout Test Nancy Compare to 7/31/23 Oly
Stretching 2 min Calf Stretch each 2 min reach, roll, and lift 2 min quad foam roll 2 min foam roll hamstrings Warm up
3K bike then 3 Rounds 10 Shoulder Taps each / 10 Pushups / 10 Plyometric Pushup 20 Single-Unders / 20 crossover singles / 20 Double Unders 10 Bench Leg Raise / 10 Toes-to-Bar or Hanging Knee Raises / 10 Windshield Wipers or previous exercise Workout 15 min 6 Dumbbell Push Press RH @ 35% max shoulder press 6 Dumbbell Push Press DH 12 Floor Wiper @ 55% bench 24 Ski Jumper Oly
Stretching 2 min Banded Shoulder Stretch / Side 2 min Doorway Pec Stretch 2/25
Test Daniel 2/26 15 min 6 Dumbbell Push Press RH @ 35% max shoulder press 6 Dumbbell Push Press DH 12 Floor Wiper @ 55% bench 24 Ski Jumper 2/27 Test Nancy 2/28 5 Rounds 15 Bar Facing Burpee 200 ft Waiter Walks @ 35% max shoulder press 2/29 10 - 1 Power Snatch @ 55% 2 - 20 V Ups 3/1 Mystery Workout 3/2 3 Rounds total score 1 min max cal Assault Bike 1 min max Pushups 1 min max Back Squat @ 55% 1 min max Kettlebell Swing @ 33% snatch 1 min max Jumping Lunge 1 min Rest |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
March 2024
Categories |