Warm up
1K Row Workout Double Tabata 16 Rounds 20 sec Row for cal 10 sec rest Oly Rest Day Stretch 2 min Sit and Reach 2 min reach, roll, and lift
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Warm up
2K Assault Bike 5 Squat Therapy 10 Air Squats 10 medicine-ball push presses 10 Wall Balls Workout Test 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 4/3/21 Oly Snatch - 70% x 1, 75% x 1, 80% x 1, 83% x 1, 85% x 1 x 5 sets Clean and Jerk (1+1) - 70% x 1, 75% x 1, 80% x 1, 83% x 1, 85% x 1 x 4 sets Back Squat - 70% x 2, 75% x 2, 80% x 2 x 2 Clean Rack Support (10 sec) - Heavy Single Pause Jerk Dip (% of jerk) - 90% x 3 x 3 sets Romanian deadlift - x 5 x 3 sets 3 sets: Jack Knife complex x max single-leg glute bridges weighted x 10/leg Pullups x max Stretch 2 min quad stretch / each 2 min hamstring stretch / each Hey everyone,
Casey has dropped off tickets for the 2024 Fire Fighter raffle. The tickets are only $25 and they are limiting the number of tickets to 3000. More details are available posted at the gym. If you have interest talk to one of the trainers and we will get you a ticket while they last. -C- Warm up
5 Cal Assault Bike 10 Pushups 5 cal Assault Bike 10 lateral banded monster 10 Banded Push up 5 cal Assault Bike 5 Bench Press @ 55% Workout Until you reach 120 / 90 cal 30 sec Assault Bike 10 Bench Press @ 55% (if you are not making at least 10 / 7 cal on the bike, consider knocking down the Bench press reps to maintain the weight) Oly Rest Day Stretch 2 min Banded Pec Stretch 2 min banded tricep stretch Warm up
1K Row 3 Pull-to-Stands 4 DB snatches / each 1 Rope Climb 4 Dumbbell Split Snatch / each Workout Test 7 Rounds For Time 10 Dumbbell Split Snatch, Right Arm (40/30 lb) 1 Rope Climb (15 ft) 10 Dumbbell Split Snatch, Left Arm (40/30 lb) 1 Rope Climb (15 ft) We haven’t done this one in a while Oly Hang Power Snatch (mid-thigh) (% of PS) - 60% x 2 x 5 Flat-Footed Clean Pull - 80% x 3 x 3 Pause Split Jerk+ Power Jerk - 70% x (2+1) x 5 Power Block Clean (knee) + Push Press - 70% x (2+5) x 3 Pause Quarter BS Jump (% of BS) - 25% x 3 x 3 3 sets: tall snatch x 6 Evil Wheel x max 3 sets: FLE DB curl x 15 GHD Hamstring Curl x 15 Stretch 2 min Bicep Stretch each 2 min forearm stretch 2 min Banded Trap Stretch Warm up
3 Rounds 10 Situps 10 Kettlebell Swing Workout 21 - 15 - 9 Evil Wheel 42 - 30 - 18 Hammer Swings Oly Power Clean from PP + Push Press (% of CJ) - 30% x (3+1) x 3 Block Clean (knee) & Jerk - 70% x 2(1+1), 75% x 2(1+1) x 5 Floating Halting Clean DL on Riser (upper thigh/2 sec) - 85% x 3 x 3 Front Squat (5 sec eccentric) - 60% x 3 x 3 Jerk Recovery - work to heavy 2 3 sets: One Arm Overhead Bulgarian Split Squat x 10/leg 1-leg RDL with hand switch x 10/leg weighted sit-ups x 12-15 Stretch 2 min Yoga - Cobra Position 2 min Banded Shoulder Stretch / Side Warm up
3 Rounds 750M Assault Bike 20 Walking Lunge 10 Banded Prone Hamstring Curl Workout 15 min 10 GHD Hamstring Curl 10 cal Assault Bike 10 Jumping Lunge Oly Snatch High Pull + Snatch No Jump - 60% x (1+2) x 5 Flat-Footed Snatch Pull - 80% x 3 x 3 Overhead Squat - 70% x 2, 75% x 2, 80% x 2 x 3 snatch push presses - REP 7 - x 5 x 3 3 sets: Press in Snatch x 8 single-arm DB rows x 12-15 3 sets: DB Z Press x 12-15 V Ups x max Stretch 2 min Banded Hamstring stretch 2 min Standing Quad Stretch Warm up
Assault Bike 2K 20 Ski Jumper 10 Shoulder Press 20 Double Unders 10 Push Press 10 Box Jumps Workout Test 5 Rounds For Time 12 Push Presses (135/95 lb) 20 Box Jumps (24/20 in) No previous scores Oly tall snatch - bar only - 3 x 3 Block Snatch (knee) - 70% x 2, 75% x 2 x 5 Floating Halting Snatch DL on Riser (upper thigh/2 sec) - 85% 3 x 3 Clean Deadlift - 100% x 5 x 3 Pause Back Squat - 75% x 2 x 4 3 sets: weighted plank - 20 -30 sec Weighted banded glute bridge x 10 Banded step-up x 10/leg Walk the Line – Week 1 of 12 Stretch 2 min Tricep Lacrosse Ball Roll 2 min lacrosse ball calf roll / leg 2 min Banded Trap Stretch 5/12
Test Betty No previous scores 5/13 15 min 10 GHD Hamstring Curl 10 cal Assault Bike 10 Jumping Lunge 5/14 21 - 15 - 9 Evil Wheel 42 - 30 - 18 Hammer Swings 5/15 Test Moon We haven’t done this one in a while 5/16 Until you reach 120 / 90 cal 30 sec Assault Bike 10 Bench Press @ 55% 5/17 Test 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 4/3/21 5/18 Double Tabata 16 Rounds 20 sec Row for cal 10 sec rest Warm up
3 Rounds 250M Row 10 Situps Workout 20 - 2 Row calories V Ups Rope Pull @ max shoulder press weight Oly Rest Day Stretching 2 min banded lat stretch / each 2 min Yoga - Cobra Position 2 min forearm stretch / each |
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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