Hello Monday!

A BIG Thank You to everyone that helped out yesterday

with the painting,we really appreciate it!

1000m ROW

40-30-20-10

Double Unders

Sit-Ups

Push Press (65#, 45#)

PAINTERS WOD:

3 Rounds for time:
15 DL 225# 185#
15 HSPU
15 Push Ups
15 DB Thrusters 40# 20#
*if you are able to stay and help paint, it would be greatly appreciated!!
**stellar food and drinks**

7 Rounds:

7 Max Vertical Jump

14 KB Swings 70#, 44#

21 Sit Ups

BILLINGS POWER ATHLETE STARTING March 1st @ 4:15pm!

Billings Power Athlete targeting junior high, high school, and collegiate athletes!

FORGING POWERFUL ATHLETES

Friday WOD:

For 20 Minutes:

Every minute on the minute complete the following:

5 Bent Rows (1/2 BW)

5 Burpees

5 Box Jumps 24", 20"

*go until you cannot complete the reps in the minute. Then take a 1 minute break and start again until the 20 minutes are completed.

Back Squat 5x7

Let the bodies hit the floor...

Anyone feel like this after yesterdays WOD???

3 Rounds:

2 Gassers

20 Ring Dips

20 K2E

**Just a reminder: This Sunday March 27th only 1 class @ 7:30am. We will be painting the gym! If anyone would like to lend a hand......we welcome all the help we can get!! Details at the gym. Thanks!

Work...

...and play

Terrific Tuesday!

5 x 8/leg

Weighted Step-Ups

(Barbell)

Then...

SDHP (65/95)

10, 9, 8 , 7, 6, 5, 4, 3, 2, 1

Burpee Long Jumps

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

(Goes like this...10 SDHP + 1 Burpee, 9 SDHP + 2 Burpees...and so on)

Then if time...

3 x 200m row

30 sec rest between

Tabata Intervals 2 Rounds x 4 @ each station:

Jump Squats/Body Squats
Push Ups
KB Swings
Row
Sit Ups

Every minute on the minute for 10 minutes:
3 Push Press 70% Max
3 Clapping Push Ups

21.15.9
1 arm KB Snatch 44#, 26# both sides
Wall Ball Slams 20#, 14#

40 Burpees
then 4 Rounds:
10 KB Swings 53#, 35#
10 DB Thusters 25#, 15#
10 Power Snatch 95#, 65#
10 Box Jump 24", 20"
then...
40 Double Unders

100' Lunge with Plate 45#, 25#
21 Pull Ups
21 Sit Ups
100' L
18 PU
18 SU
100' L
15 PU
15 SU
100' L
12 PU
12 SU
100' L
9 PU
9 SU
100' L
6 PU
6SU

5 Rounds:
15 Deadlifts 135#, 95#
12 Hang Power Clean
9 Front Squats
6 Push Jerk

Morning classes: Dress to run outside...temps may be cool, but the ice is finally off the road!

5 Rounds for time:
400m Run
20 Toes to Bar
20 Ring Dips

Monday and Tuesday for WALL of FAME

There ya go Josh!
"JOSH"
21 OHS
42 Pull Ups
15 OHS
30 Pull Ups
9 OHS
18 Pull Ups

AMRAP in 25 min:

2 Gassers
4 Turkish Get Ups (2/side, 53#, 35#)
6 HSPU
8 Lunges/leg with Plate Overhead (25# 15#)
10 Burpees

5 x Max Reps Push Ups

AMRAP in 20 Minutes:
7 Thrusters 115#, 75#
21 Double Unders
5 Strict Pull Ups

5x2 (each arm) 1 ARM SNATCH

4 Rounds:
20 Box Jumps 24", 20"
10/10 1 arm KB Swings 53#, 35#

Buy In: 1000m ROW
then immediately...
3 Rounds:
20 Wall Ball Shots 20#, 14#
10 K2E
20 DL 135#, 95#
10 Dips
Cash Out: 4 Laps around perimeter w/sandbag 50#, 35#

1st minute - 1 Clean and Jerk 135#, 95#
2nd minute - 2 C&J
3rd minute - 3 C&J
.....continue until you cannot do the number C&J in the number minute

4x300m sprints on rower

4x10 Bent Rows

3 Rounds:
40 KB Swings
20 yard sprints
20 yard back pedal
14 Box Jumps 30", 24"

3 Front Squats every minute on the minute for 10 minutes
(75% of 1RM)
AMRAP in 10 minutes:
7 Burpees
7 Body Squats

FOOTBALL WOD

3-3 Minute AMRAP
*1 minute rest in between each AMRAP

1:
1 Gasser
10 Wall Ball Shots

2:
7 Power Cleans 135#, 95#
14 Push Ups

3:
3 Man Makers 40#, 20#
7 Burpees

FUN: SLED DRIVES

5 Rounds for time:

45 second of work followed by 15 seconds rest
SDHP 75#, 55#
Row
Med Ball Chest Pass 20#, 14#
Tire Flips/Jumps

"NATE"

AMRAP in 20 Minutes:
2 Muscle Ups (sub 6 ring dips, 6 pull ups)
4 HSPU
8 KB Swings 70#, 44#

6x2 Squat Snatch
3x Max Reps Body Row

Every Minute on the Minute for 10 Minutes:
12 Box Jumps (challenging height)

"Fran" or...

Bench Press 5xBody Weight
then...
AMRAP in 10 Minutes:
200m Row
20 Double Unders

Get you "Fran" shirt on......

"Fran"
21.15.9
Thrusters 95#, 65#
Pull Ups