warm up: 750m row for time
1) Front Squat to max
2) Squat Clean to max
3) Every min. on the min. for 10 min.
3 x Squat cleans
4) 5 rounds for time:
5 x kb swing
5 x clean and press (5 each arm)
5 x goblet squat
5 x pushup
5 x pullup
5 x jingle jangle
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Warm up: Work to max Back Squat
1) 5 rounds
1 back squat @ 90%
pigeon
2) 3 rounds
1 min thrusters, 40k/30k
1 min rest
1 min sandbag getups
1 min rest
1 min row (calories)
1 min rest
1 min burpees
1 min rest
* count total number of reps for score
August 8th
Warm up: 40/20 burpees for 5 minutes
1) Overhead Press to 5 rep max
2) 4 rounds
5 x press @ ~ 75%
5 x clapping pushup
5 x pvc pass through
3) 5 rounds
5 x deadilft @ bodyweight
12 x jumping lunges
5 x russian twist
4) 5 x prowler sprints w/ 30 sec rest between
We were in the news Saturday at the olympic weightlifting competition in Bililngs. Check out http://www.ktvq.com/sports/ and on the right hand side click “Weightlifting Trying to make a comeback in Montana”
Today’s Training
1) Back Squat to 3 rep max
2) 8 rounds
3 x back squat @ 75%
30 sec jingle jangles
30 sec rest
3) 5 rounds
5 x renegade manmakers
5 x ring dip
5 x russian twist
4) 3 x 10 weighted back extension
Thanks to Alternative Athletics / CrossFit in Billings for hosting their first annual Olympic Weightlifting Competition on Saturday. Congrats to all the lifters on a good show.
Today’s training
warm up: 3 rounds
200m run
15 wall balls
1) For time:
100m row
25 floor wipers 60k/40k
750m row
20 floor wipers
500m row
15 floor wipers
250m row
10 floor wipers
Due to lack of participation, we will no longer be holding Thursday 6pm workouts. We will start these back up in the fall if necessary. There will still be a 6pm on Tuesdays.
Training Today…
warm up: 3 rounds
row 200m
10 x hindu pushups (dive bombers)
1) Work up to 1 rep max press
2) 6 rounds
3 x press @ 80%
12 x wall ball shots
SAM shoulder mobility drill
3) max rounds in 12 minutes
20 x waiter walk lunges (35#/25#)
10 x burpees
4) 3 rounds
max set pullups
10 knees to elbows
Congrats to Patty, who just summitted Gannet Peak. Gannet is the highest peak in Wyoming at well over 13,000 feet.
Today’s Training…
warm up: 5 minutes of sandbag squat clean & shuttle
1) Work up to 3 rep max clean & jerk
2) 5 rounds
3 x clean & jerk
100m sprint
walk back rest (about 45 seconds)
3) 100 kb swings for time
Stand up Paddle Boarding - You’ll be able to get these at the gym now!
4800 Athletes/coaches will be headed to Billings this weekend to compete in Alternative Athletics’ Summer Olympic Weightlifting Competition. There will be no Saturday morning class this week.
Today’s Training…
Warm up: 400m run, then work up to 1 rep max front squat
1) 5 rounds
6 x front squat @ 65%
6 x Broad jump
pigeon stretch
2) 4 rounds for time
5 x Kettlebell or Dumbell Clean & Press using 45# dumbells (men) or 25# (women)
7 x pullups
9 x situps
Warm up: 30/30 swings for 4 minutes, then 3 minutes of Sandbag Getups
1) OHS to a 1 rep max
2) 5 rounds
5 x ohs @ 70-80%
10 x jumping squats
instep stretch
3) 4 rounds
8 x Glute-ham situps
4 x KB windmill each arm
Shoulder mobility drills
4) 750m row for time or 5 prowler sprints
Gonna do something a little different today… some overhead pressing with dumbells. try out a one rep max with one arm! see how much stronger one arm is than the other…
Warm up: 30/30 burpee pullups for 10 minutes
1) Dumbell Overhead press 5-5-3-3-3
2) 4×400m run resting 1:30 between rounds