WARM-UP
1 set: 200-meter jog (easy pace) 10 alternating Elbow to Instep 10 Leg Swing / leg (front and back) 1 set: 200-meter jog (moderate pace) 10 alternating Samson stretches 10 Leg Swing / leg (across the body) 1 set: 200-meter jog (moderate pace) 10 Up-Downs 10 alternating Lunge 10 Air Squats 1 set: 200-meter jog (fast pace) 10 Burpees to a target 1:00 alternating Pistol NOTES
Test AMRAP 9: 9 Burpees to a target (12 in) 10 alternating Pistol Training AMRAP 9: 9 Burpees to a target (12 in) 10 alternating Pistol to a box, pistol with a band, 20 Air Squats Competition: 70 min Warm up: 15 min See Above Workout 1: 10 min Today’s Rx Workout 2: 20 min For load: Deadlift 10-8-8-6-6 NOTES
Workout 3: 15 min AMRAP 15: 15 DB Bent Over Rows, left arm (35/50 lb) 15 dumbbell bent over rows, right arm 50-ft Handstand Walk STIMULUS & GOALS
STRATEGY
Stretching: 10 min 1 set: 1:00 pigeon pose / leg 1:00 Calf Stretch / leg
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Test For time: 60/75-cal Row 21 Push Jerk (95/135 lb) 60/75-cal row 15 push jerks (125/185 lb) 60/75-cal row 9 push jerks (155/225 lb) 1/22 Test AMRAP 9: 9 Burpees to a target (12 in) 10 alternating Pistol 1/23 Test For reps: 3:00 of Pullups 3:00 of Pushups 3:00 of Situps 3:00 of Air Squats 1/24 Test 5 rounds for time: 50 Double Unders 10 Power Snatch (95/135 lb) 1/25 Test 5 sets for total time: 500-m Row – Rest 3:00 between sets. 1/26 Test For time: 12 Squat Clean Thruster (75/115 lb) 400-m Run 9 squat clean thrusters 400-m run 6 squat clean thrusters 400-m run 1/27 Test 3 rounds for time with a partner: 50 Russian KB swing (53/70 lb) 40 Toes-to-Bar 30 Handstand Pushup – One partner works at a time. Partner Warm up
On an 6:00 clock: Partner A Rows 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement. As soon as partner A gets off of the rower, partner B starts on their own 100-meter row. Penalty movements: 4 sets: 5 Push Jerk – Build to heaviest workout load. 1 round: 10-calorie Row 3 Push Jerk – Use starting workout load. Test For time: 60/75-cal Row 21 Push Jerk (95/135 lb) 60/75-cal row 15 push jerks (125/185 lb) 60/75-cal row 9 push jerks (155/225 lb) Competition: Rest Day Stretching Accumulate: 1:00 Foam Roll Quad / leg 1:00 Foam Rolling Lats / arm WARM-UP
1 set: 50 mountain climbers 10 Kang squats (unloaded) 10 Cossack Squat 10 Scorpion Stretch 10 Leg Swing / leg 1 set: 50 mountain climbers 10 Samson stretches 10 reps plate squats 10 Burpees 10 Deadlift (empty barbell) 10 Pull-to-Stands 3 sets: 5 deadlifts (building) 1 Rope Climb NOTES
Test 4 rounds for time: 21 Deadlift (105/155 lb) 3 Rope Climb (15 ft) Training 4 rounds for time: 21 Deadlift (55% max) 3 Rope Climb (15 ft) / 9 Pull-to-Stands / 12 lock offs STIMULUS & GOALS
Competition: 95 min Warm up: 15 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min For load: Deadlift 1-1-1-1-1-1-1 NOTES
Workout 3: 25 min For time: 60/75-calorie Row 21 Push Jerk (95/135 lb) 60/75-calorie row 15 push jerks (125/185 lb) 60/75-calorie row 9 push jerks (155/225 lb) STIMULUS & GOALS
Stretching: 20 min 1 set: 1:00 double forearm stretch on wall 1:00 seated hamstring stretch WARM-UP
2 sets: 1:00 Run, Assault Bike, Row, Skierg (easy) 10 PVC Pass-throughs 5 med-ball ground-to-overheads 5 med-ball thrusters (reach for the lockout) 5 Push Up to Down Dog 1 set: 10 Front Squat (empty barbell) 10 knees-to-chest 10 Box Steps 10 foot assisted Ring Dips 1 set: 10 Push Press (empty barbell) 10 knees-to-armpits 10 Box Jumps 10 jumping ring dips 1 set: 10 t Thruster (empty barbell) 10 Toes-to-Bar 10 box jumps 10 ring dips NOTES
Test Tag Team Championship Fight Gone Bad 5 Rounds w/ partner 1 min max Wall Balls 20/14# 1 min max Sumo Deadlift High Pull 75/55# 1 min max Box Jumps 20/18" 1 min max Push Press 75 / 55# 1 min max cal Row 1 min Rest Training 5 Rounds w/ partner 1 min max Wall Balls 10% max C&J 1 min max Sumo Deadlift High Pull Same bar as Push Press 1 min max Box Jumps 50% max 1 min max Push Press 50% max Jerk 1 min max cal Row 1 min Rest Competition: 75 min Warm up: 15 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min AMRAP 20: 5 deficit Handstand Pushup :20 L-Sit NOTES
Workout 3: 15 min 4 sets for load: 100-meter dumbbell Farmer Walks 1:00 sandbag bear hug hold – Use two dumbbells for the farmers carry. STIMULUS & GOALS
Stretching: 10 mion 1 set: 1:00 pigeon pose / side WARM-UP
1 set: 200-meter Run, slow :30 alternating calf scoop stretch 3 sets: :30 Running position drill per leg :30 banded running drill :30 running change in support drill 100-meter Run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster 1 round: 200-meter run 15 Double Unders (use workout movement variation) Test AMRAP 20: 400-m Run 25 Double Unders 400-m run 50 double-unders 400-m run 75 double-unders 400-m run 100 double-unders etc… – Add 25 double-unders to each round. – 100 m of running = 1 rep. Training Start at 50 Single-Unders and increase by 50 single unders each time Competition: Rest Day SKILL WORK 4 sets: :20 strict Situps :10 rest :20 flutter kicks :10 rest STRETCHING Accumulate: 1:00 foam roll calves / leg WARM-UP
1 set: 100-meter jog 5 Inch-worm + Pushups 10 Alternating Spiderman Stretch 1 set: 200-meter jog 10 Pushups 10 Kip Swing 1 set: 400-meter jog 10 Up-Downs 10 alternating Dumbbell Suitcase Deadlift 10 kip swings (bigger) 1 set: 10 Burpees 10 alternating DB snatches (lighter weight) 5-10 kipping Pullups 1 set: 10 alternating dumbbell snatches (workout weight) 5-10 Chest-to-Bar Pullups NOTES
Test For time: 30-20-10: Burpees Chest-to-Bar Pullups Alternating DB snatches (35/50 lb) Training For time: 30-20-10: Burpees Chest-to-Bar Pullups / Pullups / banded strict pull-ups / jumping chest-to-bar pull-ups Alternating DB snatches (20% barbell Snatch) STIMULUS & GOALS
Competition: 75 min Warm up: 15 min See Above Workout 1: 15 min Today’s Rx Workout 2: 15 min For time: 800-meter Sled Drag (25/45 lb) NOTES
Workout 3: 15 min 5 sets: 15 GHD Sit-up – Rest :30. 15 Russian KB swing (heavy) – Rest :30. NOTES
Stretching: 10 min 1 set: 1:00 Doorway Pec Stretch / side WARM-UP
2 sets: Alternating Spiderman Stretch 10 Leg Swing / leg (across body) 10 banded PVC Pass-throughs 10 Banded pull aparts 1 set: 1:00 Assault Bike, Row, Skierg (conversation pace) :30 straight arm Plank :30 Air Squats 1:00 bike, row, or Ski-erg (moderate pace) :30 Handstand :30 Walking Lunge 1:00 bike, row, or Ski-erg (moderate pace) 10 Shoulder Press (empty barbell) 10 Front Rack Lunge 2 sets: 8 Push Press 8 alternating front rack lunges – Rest 1:00 between sets. NOTES
Test 5 rounds for time: 20 Push Press (45% Jerk) 20 alternating Front Rack Lunge Training 5 Rounds 20 Push Press (55/75 lb) 20 alternating Front Rack Lunge STIMULUS & GOALS
Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min 20 sets for distance: :40 standing Assault Bike :20 seated bike NOTES
Workout 3: 10 min Accumulate: 5:00 in a Plank – Every time you break perform 20 GHD Hip Extension. NOTES
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side WARM-UP
3 sets: 20 Jumping Jack 10 Leg Swing / leg 20 Walking Lunge steps 100-meter jog 10 PVC Pass-throughs 5 sets: 3-5 Snatch, Clean, or Jerk (building) – Rest as needed between sets. NOTES
Test / Training For load: 2-2-2-2-2 Hang Squat Clean Competition: 90 min Warm up: 20 min See Above Workout 1: 25 min For load: Snatch, Clean, or Jerk 5 reps x 2 sets at 50-60%+ 4 reps x 5 sets at 60-70%+ 3 reps x 3 sets at 70-80% NOTES
Workout 2: 20 min On a 20:00 clock: 5 sets for reps: 0:00-2:00: 200-meter Run Max Double Unders 2:00-4:00: Rest STIMULUS & GOALS
Workout 3: 15 min For total reps: EMOM 14: Min. 1 | 1 Turkish Get-up / arm (53/70 lb) Min. 2 | Strict Muscle up STIMULUS & GOALS
Stretching: 10 min 2 sets: :30 frog stretch :30 Couch Stretch / leg WARM-UP
1 set: 2:00 jump rope (any style) 1 set: :20 Hollow Hold :20 Superman hold 20 plank Shoulder Taps 5-10 Ring Rows or 1-5 Strict Pullup 1 set: :20 hollow hold :20 Superman hold 10 shoulder taps, feet elevated on a wall or box 5-10 ring rows or 1-5 strict pull-ups 10 Kip Swing - Use the shoulders to swing in front of and behind the bar, increasing in height with each rep. 5 kipping Pullups - Pull the chin over the bar when swinging behind it, then press away to descend into the next kip swing. 5 Chest-to-Bar Pullups - Increase the speed and power of the swing and press away to get the chest higher to the bar. 5 climbing pull-up drills - Jump into the bar for an extra swing and pull deeper on the body with each rep. Perform one rep at a time rather than multiple, unbroken reps. 3:00 Bar Muscle up practice - 2 sets of 1-3 reps working on pointing the toes and keeping the knees straight. 2 Wall Walk - Shift your body weight from hand to hand to walk up and down the wall. 3 handstand kick-ups - Keep arms straight and kick-up gently and quietly. 10 handstand shoulder taps - Slowly shift your bodyweight from hand to hand to gently lift one arm at a time. 3 walk-to-wall drills - Kick up as slowly as possible and move the hands as you start to fall forward. 3:00 Handstand Walk practice - "Move the hands slowly as the legs fall forward." Test EMOM 20: Min. 1 | 3 Bar Muscle up Min. 2 | :45 max distance Handstand Walk Training EMOM 20: Min 1 I 6 Chest-to-Bar Pullups / jumping chest-to-bar pull-ups Min 2 :45 max distance Bear-crawl Competition: Rest Day RECOVERY 1 set: 1:00 lacrosse-ball tricep mash / side 1:00 Lat Lacrosse Ball Roll / side |
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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