9/24
5 Rounds 200ft Prowler Push @ 50% 3 min max 20 Russian Twist @ 25% snatch 1.5 mile Assault Bike 9/25 Rocket Complete as many rounds as possible in 30 minutes of: 50-yard swim sub (500M Row) 10 Pushups 15 Air Squats 9/26 20 minute AMRAP 10 Bottoms Up Press left side (choose weight to your ability) 200M Sandbag Run (50M = 1 rep) 10 Bottoms Up Press right side 200M Sled Drag (50M = 1 rep) 9/27 30 Thruster @ 60% 9/28 For time: 50 Box Jumps, 24 inch box 50 Jumping pull-ups 50 Kettlebell Swing, 1 pood Walking Lunge, 50 steps 50 Knee to Elbow 50 Push Press, 45 pounds 50 Hip Extensions 50 Wall Balls shots, 20 pound ball 50 Burpees 50 Double Unders 9/29 20, 40, 60, 80, 100, 120, 140, 160, 180, 200 seconds plank 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Deadlifts @ 55% 9/30 Justin 30-20-10 reps for time of: Body-weight Back Squat Body-weight Bench Press Strict Pullup
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808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
January 2023
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