Wednesday 5-22-19

In any given moment you have two options: to step forward into growth or to step back into safety.
— Abraham Maslow

Crossfit

Strength

4 Rounds:

5/5x Bulgarian Split Squat - increasing weight

5/5x Single Arm Dumbbell Row - increasing weight

Rest as needed

Conditioning

11 Min AMRAP:

11x Thrusters (35/25kg)

22x Calorie Row

33x Kettlebell Swings (20/12kg)

Recovery

2 Rounds:

5x Dragon Flag

10x Rower Pike Ups

5x Shoulder Scarecrow

10x Bird dogs

Endurance

1) 4 Rounds:

10x Dumbbell Bench Press

10x Aussie Row

Rest as needed

2) 15 min AMRAP:

30x Calorie Row

30x Wall Balls

30x Alternating Dumbbell Snatch (15/15)

3) 2 Rounds:

5x Jefferson Curls

5/5x Kneeling Slasher to Halo

20x Hollow Rocks

Tuesday 5-21-19

To handle yourself, use your head; to handle others, use your heart.
— Eleanor Roosevelt

Interval Weight Training Day

1) 3 Rounds:

10x Hang Power Clean

5x Toes to Bar

Bike 90 Seconds

Rest 90 Seconds

2) 3 Rounds:

10x Bench Press

5x Strict Pull Ups

Row 90 Seconds

Rest 90 Seconds

3) Sled Push Relay

3-4x 50m Sled Push each

Full recovery between sprints

Monday 5-20-19

Remember upon the conduct of each depends the fate of all.
— Alexander The Great

Crossfit

Strength

9-7-5-3 reps:

Back Squat - aim for max weight on each set

Rest as Needed


Conditioning

In Teams of 2:


50x Dumbbell Deadlifts

200m Run

50x Burpees Over Dumbbells

200m Run

50x Dumbbell Shoulder to Overhead

200m Run

50x Calorie Row

200m Run

*one partner works / one partner rests except during the run (both run together)


Recovery

Foam Roll Back

T-spine Smash

Banded Anterior Hip Capsule


Endurance

1) 4 Rounds:

5x Back Squat @ 32x1 Tempo

40 Second Plank Body Saw

Rest as Needed

2) 4 Rounds:

10x Dumbbell Deadlifts

5/5x Dumbbell Lunges

10x Kettlebell Swings

200m Run

60 Seconds Rest


3) 2 Rounds:

5/5x Bodyweight Windshield Wipers

5x Supine Leg Lowering

20x Banded Good Mornings

25/25m Single Arm Overhead Kettlebell Carry


This Week At Altitude Athletics (May 20th - 24th)

Monday

To start off our week we’ll be getting heavy with some back squats. Because of the rep scheme we’ll start out a little lighter and then as the number of reps go down we’ll be increasing the weight to really challenge ourselves. Conditioning will be a team workout, so grab a partner and power though some running, deadlifts, shoulder to overhead, burpees and rowing.

Tuesday

IWT day!! This week’s interval weight training will be comprised of hang power cleans, toes to bar, bench press, strict pull ups, biking, rowing and a sled push relay!

Wednesday

We’ll be integrating single arm dumbbell rows and Bulgarian split squats to focus on one side of the body at a time during the strength part of the day. Conditioning will have thrusters, rowing and kettlebell swings in an AMRAP format. Finishing things off with a fun accessory movement circuit. The circuit is going to be made up of dragon flags, shoulder scarecrows, bird dogs and (the newest addition) rower pike ups! **See the video above for a demonstration**

Thursday

Time to do some Spring Cleaning! We’ll be working towards a heavy squat clean today for part one of the workout. Conditioning will be for time, movements include squat cleans, running, and farmer carries. Recovery to finish.

Friday

Strict work to finish off the week! Strict pull ups, strict dips and hand release push ups, with rest in between rounds. The conditioning portion will be an EMOM style workout with calories on the bike, body saw planks, dumbbell snatches and double kettlebell front squats.

Saturday 5-18-19

What would life be if we had no courage to attempt anything?
— Vincent Van Gogh

MURPH!!

Today’s workout start time will be at

9:15am at Lone Peak Performance

100 Bridger Center Dr, Bozeman, MT 59715

There will be food and beer provided after the workout!

Donations will go to Warriors and Quiet Waters

Murph:

  • Run 1 Mile

  • 100 Pull Ups

  • 200 Push Ups

  • 300 Air Squats

  • Run 1 Mile

    **Scaling options will be available!!

Friday 5-17-19

We can only know that we know nothing. And that is the highest degree of human wisdom.
— Leo Tolstoy

Crossfit

Strength

4 Rounds:

5/5x Front Rack Reverse Lunges

10/10x Lateral Band Walks

Rest as Needed

Conditioning

4 Rounds:

40 sec on/20 sec off for max reps:

  • Row

  • Kneeling Slasher to Halo

  • Alternating Dumbbell Snatches

  • Russian Twists

  • Weighted Step Ups

Endurance

1) 5 Rounds:

7/7x Single Arm Dumbbell Overhead Walking Lunges

1x Rope Climb or 5x Ring Row

Rest as Needed

2) 15 Minute EMOM:

Min 1: 150m Row

Min 2: 30 second Hollow Rocks

Min 3: 5/5x Single Arm Alternating Kettlebell Thrusters (hold 2 kettlebells in a front rack, squat with both then only 1 arm press at a time)

3) 2 Rounds:

5/5x Single Leg Kettlebell RDL

5/5x Cossack Squats

5/5x Single Arm Bent Over Row

Thursday 5-16-19

There are only two days in the year that nothing can be done. One is called yesterday and the other is called tomorrow, so today is the right day to love, believe, do and mostly live.
— Dalai Lama

Strength

5 Rounds:

10x Kettlebell Floor Press in a Bridge

30 Second Kettlebell Press Flutter Kick in Hollow Position

Rest as Needed

Conditioning

4 Rounds for time:

200m Run

20x Wall Balls

20x Abmat Situps

2x Rope Climbs

Recovery

2-3 Minutes each:

Banded Pigeon

Banded Shoulder

Wednesday 5-15-19

To a great mind, nothing is little.
— Sherlock Holmes

Crossfit

Strength

a) Work to 1RM Squat Clean

b) 6 min EMOM:

2x Squat Clean @ 80%

Conditioning

12 min AMRAP:

Sled Push 25m

20x Plank Knees to Elbows

20x Kettlebell Swings

100m Farmers Carry

Recovery

3-5x Jefferson Curl

Overhead Wall Stretch

Bretzl

Endurance

1) 5 Rounds:

8/8x Single Arm Dumbbell Z-Press

4/4x 3 Point Dumbbell Row

Rest as Needed


2) 20-15-10-5 Reps for time:

Box Jumps

Ball Slams

Abmat Situps

*run 200m after each set, workout ends with 200m run

3) 2 Rounds:

30 Second Plank March

30 Second Plank Knees to Elbows

15 Second Hollow Hold

1 Minute Rest

Tuesday 5-14-19

He who angers you conquers you.
— Elizabeth Kenny

Interval Weight Training Day!

1) 3 Rounds:

8x Shoulder to Overhead - increasing weight

60 Seconds Jump Rope / Double Unders

60 Seconds Rest

2) 3 Rounds:

8x Deadlift - increasing weight

200m Run

60 Seconds Rest

3) SkiErg Relay

*Break into two teams for 6-10 minutes sprint relay

Monday 5-13-19

The key to success is to start before you are ready
— Marie Forleo

Crossfit

Strength

10-8-6-4-2 reps

Front Squat - increasing weight

GHD Sit Ups (loaded w/ MB if possible)

Conditioning

5 Rounds:

30 seconds Row Max Calories

30 seconds Rest

-2 min rest-

5 Rounds:

30 seconds Box Jumps

30 seconds Rest

-2 min rest-

5 Rounds:

30 seconds Burpee Pull Ups

30 seconds rest

Recovery

2 Minutes Each:

Couch

Childs pose

Endurance

1) 4 Rounds:

10/10x Bulgarian Split Squat

10x Banded Hip Bridge - load with Kettlebell/Dumbbell

Rest as Needed

2) 18 min AMRAP in teams of 2:

3-6-9-12-15-18-21… etc

Goblet Squats

Burpees

Kettlebell Swings

*P1 does 3+3, then P2 does 3+3, and continue alternating full rounds going up the rep scheme until time ends.

3) 2 Minutes Each:

Couch

T-Spine Smash with Kettlebell on foam roller

This Week At Altitude Athletics (May 13th - 17th)

Monday

This week we’ll be starting things off with some work on our front squats, paring them with GHD sit ups for our strength portion. The conditioning part will be made up of rowing, box jumps, and burpee pull ups with planned rest in there too. Couch and child’s pose to bring the day to an end.

Tuesday

Interval Weight Training Day! This week we’ll be seeing a combination of shoulder to overhead, deadlifts, running, jump rope, and a SkiErg relay.

Wednesday

Time to work hard and push for a max on our squat clean! We’ll then take things down to about 80% and do a 6 Minute EMOM. Heavy work with decent rest in between. Next up we’ve got an AMRAP with sled pushes, plank knees to elbows, kettlebell swings and farmers carries. Recovery will be mobility work and stretching.

Thursday

The strength/skill portion of the work out will be a combo of the floor press glute bridge and kettlebell hold flutter kicks with rest built in. After that we’ll be taking on wall balls, running, sit ups and rope climbs. Banded stretching to finish class.

Friday

Starting things off with some lower body work, it’ll be front rack reverse lunges and lateral band walks. Next up we’ve got a Tabata style workout with timed work and timed rest for each exercise. The movements include rowing, kneeling slasher to halo, alternating dumbbell snatch, weighted step ups, and Russian twists.

Saturday

Don’t forget we’ll be doing MURPH with Lone Peak Performance and barbecuing after! Starting at 9:15AM

Saturday 5-11-19

All great achievements require time.
— Maya Angelou

Conditioning

10 min AMRAP:

400m Run

50x Double Unders

--2 min rest--

10 min AMRAP:

½ Mile Bike

Sled Push 25m

20x Kettlebell Swings

--2 min rest--

10 min AMRAP:

10x Bench Press

400m Row

20x Air Squats

Recovery

Foam roll 5-6 minutes

  • Quads

  • T-Spine

  • Glutes

  • Low back

Friday 5-10-19

An effort made for the happiness of others lifts above ourselves.
— Lydia M. Child

Crossfit

Strength

4 Rounds:

5/5x Kettlebell Windmill

5/5x Dumbbell Death March

40 Second Plank Body Saw

90 Second rest


Conditioning

4 Rounds: for time

10x Hang Power Clean (40/30kg)

10x Bar Facing Burpees

10x Calorie Bike

10x Toes to Bar

Recovery

2 Minutes each:

Banded Shoulder

Bretzl

Endurance

1) 8 min AMRAP:

25m sled push

200m run

45 sec plank body saw

-rest 2 min-

8 min AMRAP:

10x calorie bike

10x double KB front squat

10x abmat sit ups

-rest 2 min-

8 min AMRAP:

8x burpees

8x weighted step ups 4/4

8x deadlifts @ 40kg


2) 2 min each:

Foam roll t-spine with KB

Couch

Overhead Wall Stretch

Thursday 5-9-19

Authenticity is the daily practice of letting go of who we think we’re supposed to be and embrace who we are.
— Brene Brown

Strength

3 Rounds:

20-30 Second Handstand Hold

10-20 Second L-sit Practice

5x Strict Pull-ups (loaded if possible)

90 Seconds Rest


Conditioning

Every 2 minutes for 16 minutes (35/20# Dumbbells)

4x Deadlifts

4x Lunges (2/2)

4x Hang Power Cleans

4x Push Press

4x Renegade Rows (2/2)


Accessory

2 Rounds:

10/10x Kettlebell Psoas March

10/10x Bird Dogs

10x Banded Good Mornings

30 sec Single Leg Planks


Wednesday 5-8-19

What would life be like if we had no courage to attempt anything?
— Vincent Van Gogh

Crossfit

Interval Weight Training Day!

1) 3 Rounds:

12x Thrusters

200m Run

Rest 60 sec

2) 3 Rounds:

5/5x Barbell Front Rack Lunges

15/12x Calorie Bike

60 sec Rest

3) 3 Rounds:

30 sec Hollow Hold Flutter Kicks

5/5x Windshield Wipers

5x Dragon Flag

25m/25m Single Arm Overhead Kettlebell Carry

Endurance

1) 5 Rounds DB complex:

6x Suitcase Deadlifts

6x Reverse Lunges

6x Bent Over Row

6x Hang Power Clean

6x Thrusters

Rest ~ 90 sec

2) 15 min continuous movement (not for time, hold steady pace)

15x Calorie Bike

5/5x Renegade Row @ 15#

5x Strict Toes to Bar

20 sec Handstand Hold

20 sec Hollow Hold

Row 250m

Tuesday 5-7-19

The world is still a weird place, despite my efforts to make clear and perfect sense of it.
— Hunter S. Thompson

Strength

5 Rounds:

5x Deadlift - increase weight

15/15 Second Single Arm Ring Row Hold (at top)

Rest as needed

Conditioning

15 minute AMRAP:

20x Wall Balls

20x Abmat Sit Ups

200m Run

30 Seconds Rest

Recovery

2 Minutes Each":

Couch Stretch

Elevated Pigeon


Monday 5-6-19

Your own mind is a sacred enclosure into which nothing harmful can enter except by your permission.
— Arnold Bennett

Crossfit

Strength

4 Rounds: increasing weight

1x Strict Press

2x Push Press

3x Push Jerk

Rest as needed

Conditioning

4 Rounds for time:

15x DB Front Squat

50m Heavy Farmers Carry

15x Calorie Row

Recovery

3-5x Jefferson Curls

Loaded T-spine Foam Roller Stretch

Hurdler Stretch

Endurance

1) 4 Rounds

10x Push Press

200m Row

Rest 60 sec

2) 4 Rounds

10x Dumbbell Box Step Overs

200m Run

Rest 60 sec

3) Sled Push Relay 3-5x 25m pushes each

4) Jefferson Curls 2x10


This Week At Altitude Athletics (May 6th - 10th)

20190422-091450.jpg

Monday

We’re going to start the week with some pressing and overhead work. Push press, push jerk and strict pressing to begin the day, then working into a fun triplet of front squats, farmer carries, and calories on the rower. To bring class to a close we will be doing some stretching and recovery work.

Tuesday

To start the day we’ve got some pulling movements on the agenda with deadlifts and single arm ring row holds. Moving into the conditioning part of the day, we’ve got wall balls, abmat sit ups, and running with a timed rest in between rounds. Recovery to end the day.

Wednesday

Today will be Interval weight training day! Our IWT workout this week will be comprised of thrusters, running, front rack lunges, calories on the bike, hollow hold flutter kicks, windshield wipers, dragon flags and single arm overhead kettlebell carries. Come in and see how we put these movements together to create a great workout for you!

Thursday

Starting things out with a little more strength and skill work, we’ll be working on handstand holds, L-sits and strict pull ups. Moving on to the faster paced part of the day, there will be an altered EMOM style dumbbell complex with deadlifts, lunges, hang power cleans, push presses and renegade rows. Quality accessory work will finish things off.

Friday

For our strength portion we will be working with some of our more unusual movements including body saw planks (check out the video below to brush up on your body saw plank!) , kettlebell windmills, and dumbbell death marches. Jumping right into the conditioning side of things we’ve got a chipper style workout with hang power cleans, bar facing burpees, calories on the bike and toes to bar. Lets finish things off with some deep stretching and recovery.

Saturday 5-4-19

Reading is to the mind as exercise is to the body.
— Joseph Addison

Strength/Skill

Ring dip progressions:

-Ring Hold (Assisted)

-Ring Hold (unassissted)

-Ring Dip negative

-Ring Dip

Allow athletes to work through progressions and find a challenging drill. Then move to one of the following:

4 Rounds:

Ring Hold - max

Ring Negatives - max

Ring Dips - max

Rest as needed


4 Rounds:

Kipping Practice

-hollow / arch

-move to rig hollow arch

-progress to pull ups


4 Rounds for time:

Row 250m

25x Air Squats

Run 200m

25x Air Squats

Rest 60 sec


Friday 5-3-19

Change your life today. Don’t gamble on the future, act now, with out delay.
— Simone de Beauvoir

Crossfit

Strength

4 Rounds:

4x Front Squat - increase weight

20 sec Founder

Rest as needed


Conditioning

“GRACE”

30x Clean and Jerk for time @ 60/40kg

Accessory

3 Rounds:

10/10x Lateral Theraband Steps

50m Kettlebell Front Rack Carry

30/30 sec Single Leg Plank

15/15x Hollow Rocks

Endurance

1) 4 Rounds:

10x Back Squat - increasing weight

10/10x Lateral Band Walks

Rest as needed


2) 20 min AMRAP in teams of two:

30x wall balls

30x Calorie Row

30x Burpees Over Box

30x Calorie Bike

30x Dumbbell Deadlifts

30x Calorie Ski

30x Box Jumps


3) 2 min each:

Hurdler Stretch

Childs Pose

Pigeon