WARM-UP
3 sets: :45 Skierg for calories 5 Inch-worm 10 Pushups 10 feet-elevated Ring Rows – Rest 1:00 between sets. 1 set: 5 Dumbbell Deadlift 5 Dumbbell Power Clean 5 Ring Dips 5 low-ring muscle-up transitions 3 handstand push-up negatives 3 Handstand Pushup 1.1.1 Muscle Up 4 handstand push-ups 2 sets: 2 muscle-ups 3 handstand push-ups 4 DB power cleans – Rest :30 between sets. NOTES
RX AMRAP 20: 2 Muscle Up 4 Handstand Pushup 8 Dumbbell Power Clean (35/50 lb) INTERMEDIATE AMRAP 20: 2 Chest-to-Bar Pullups 4 piked push-up 8 DB power cleans (20/35 lb) BEGINNER AMRAP 20: 2 low-ring muscle-up transitions 4 Pushups 8 DB power cleans (10/15 lb) Competition: 70 min Warm up: 20 min See Today Workout 1: 15 min Today’s Rx Workout 2: 15 min Shoulder Press For load: 8 reps (115%) 10 reps (112%) 12 reps (110%) – Rest 3:00 between sets. NOTES
Workout 3: 10 min 5 sets for load: 10 Strict Pullup 10 DB shrugs :30 DB farmers hold – Rest as needed between sets. – Use the same pair of DBs for all movements. NOTES
Stretching: 10 min 3 sets: 10 ATY Drill :30 reach, roll, and lift
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WARM-UP
2 sets: 500-m row 10 PVC Pass-throughs 10 PVC Overhead Lunge 10 PVC Muscle Snatch 10 PVC Overhead Squat EMOM 5: 3 Power Snatch 3 Sots presses – Use an empty barbell and perform both each minute. Every 1:30 for 5 sets: 1 Snatch High Pull 1 dip power snatch 2 touch-and-go Power Snatch – Build in load. NOTES
RX / Intermediate / Beginner 7 sets for load: 3 Power Snatch Stimulus & Goals
Post-workout: Accumulate: 75 GHD Sit-up Competition: 95 min Warm up: 20 min See Above Workout 1: 25 min Today’s Rx Workout 2: 25 min 7 rounds: 200-m Run 60-m sandbag carry at the chest (100/150 lb) 15 Burpee Box Jump Over (20/24 in) Stimulus & Goals
Workout 3: 15 min 5 sets for quality: 10 Single-Leg Deadlifts / leg 15 GHD Back Extension NOTES
Stretching: 10 min 2 sets: :30 Yoga - Cobra Position :30 pigeon pose / leg Warm Up:
1 set: :20 toe-touches :20 in-and-out :20 two-foot Plate Hop :20 lateral plate hops :20 Up-Downs to plate 10 alternating Box Steps (to the lower box height) – rest :10 between movements 1 set: :20 toe taps :20 lateral plate shuffle :20 left-leg plate hop :20 right-leg plate hop :20 burpees to plate 10 alternating step-ups (to the lower box height) – rest :10 between movements 1 set: :20 Calf Stretch / leg :30 Elbow to Instep + reach / leg 10 hamstring kick-ups / leg Every :45 for 4 sets: 100-m Run 1 set: 3 Box Jumps (slow) 3 Burpees (slow) 3 box jumps (moderate) 3 burpees (moderate) 3 tall box jumps (slow) – Rest :10-:15 between movements 1 set: 200-m run 3 box jumps (24/30 in) 6 box jumps (20/24 in) 9 burpees 200-m run RX / Intermediate For time: 400-m Run 12 Box Jumps (24/30 in) 400-m run 24 box jumps (20/24 in) 400-m run 36 burpees 400-m run BEGINNER For time: 200-m run 12 box jumps (12/20 in) 200-m run 24 box step-ups (12/20 in) 200-m run 36 burpees 200-m run Competition: Rest Day Stretching: Accumulate: 1:00 Sit and Reach (right leg) 1:00 sit and reach (left leg) 1:00 sit and reach (straddle) WARM-UP
EMOM 8: Min. 1 | 1:00 Assault Bike, Row, Skierg, or Run Min. 2 | 5 left-arm DB windmills + 5 presses Min. 3 | 5 right-arm DB windmills + 5 presses Min. 4 | 10 PVC Pass-throughs + 10 PVC Front Squat 1 set: 30 Jumping Jack 5 Kip Swing 5 Kip Swing + press down 5 Pullups 5 Front Squat (35/45 lb) 5 Push Press 5 Thruster 1 set: 1:00 Assault Bike, Row, Skierg, or Run (moderate to fast pace) 10 Pullups 10 Thruster (workout weight) NOTES
Pre-workout: EMOM 6: 2 thrusters – Rest with the remaining time in the minute. – Increase load across as many sets as possible. RX For time: 15-12-9: Thruster (65/95 lb) Pullups -Rest 5:00 12-9-6: Thrusters Pull-ups – Rest 5:00 9-6-3: Thrusters Pull-ups INTERMEDIATE For time: 15-12-9: Thrusters (55/75 lb) Pull-ups -Rest 5:00 12-9-6: Thrusters Pull-ups – Rest 5:00 9-6-3: Thrusters Pull-ups BEGINNER For time: 15-12-9: Thrusters (35/45 lb) Jumping pull-ups -Rest 5:00 12-9-6: Thrusters Jumping pull-ups – Rest 5:00 9-6-3: Thrusters Jumping pull-ups Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 30 min Today’s Rx Workout 2: 15 min Shoulder-to-overhead: Every :30 for 10 sets: 2 shoulder-to-overheads (60%) 1 set: 10 shoulder-to-overheads (55%) (unbroken) 8 shoulder-to-overheads (60%) (unbroken) 6 shoulder-to-overheads (65%) (unbroken) 4 shoulder-to-overheads (70%) (unbroken) 2 shoulder-to-overheads (75%) (unbroken) NOTES
Workout 3: 15 min 5 sets: :40 strict handstand push-ups – Rest :20 :40 alternating DB Renegade Row – Rest :20 NOTES
Stretching: 5 min Accumulate: 1:00 Foam Roll Low Back 1:00 Foam Roll Quad / leg WARM-UP
3 sets: :20 work/:10 rest Groiner Stretch PVC Pass-throughs Overhead Lunge 1 set: 10 snatch-grip Push Press (35/45 lb) 10 Overhead Squat 1 set: 5 snatch-grip push presses (add 10-25 lb to the bar) 5 Snatch Balance 5 Overhead Squat 4 sets: 2 snatch-grip push presses 2 snatch balances 2 overhead squats NOTES
RX / Intermediate 7 sets for load: 1 Snatch Balance + 2 Overhead Squat BEGINNER 7 sets for load: 3 snatch balances + 3 overhead squats Stimulus & Goals
Post-workout: 4 sets: :40 Alternating Pistol – Rest :20 Competition: 90 min Warm up: 20 min See above Workout 1: 25 min Today’s Rx Workout 2: 30 min 4 sets: On a 5:00 clock: 1,200/1,500-m Assault Bike 35 GHD Sit-up Max Deadlift in the remaining time. (155/225 lb) – Rest 2:00 between sets. Stimulus & Goals
Workout 3: 10 min For time: 150 Double Unders 50 alternating Dumbbell Snatch (35/50 lb) 150 Double Unders Stimulus & Goals
Stretching: 5 min Accumulate: 1:00 Banded Shoulder Stretch / Side WARM-UP
3 sets: 10 banded PVC Pass-throughs 10 Banded pull aparts 10 Pushups 3 sets: :15 ring-dip hold (top) :15 ring-dip hold (bottom) :30 Row (easy to moderate pace) 1 set: 5 Ring Dips :15 row (fast pace) 5 ring dips :15 row (fast pace) NOTES
Rx / Intermediate EMOM 20: Min. 1 | 1:00 calorie Row Min. 2 | :30 Ring Dips Score = total reps and calories. BEGINNER EMOM 20: Min. 1 | 1:00 calorie row Min. 2 | :30 Pushups Score = total reps and calories. Stimulus & Goals
Post-workout: 4 sets: :20 pike-ups on the rower – Rest :10 :20 Situps – Rest :10 Competition: 75 min Warm up: 15 min See above Workout 1: 20 min Today’s Rx Workout 2: 15 min Back Squat For load: 8 reps (115%) 10 reps (112%) 12 reps (110%) – Rest 3:00 between sets. NOTES
Workout 3: 15 min 5 sets for load: 10 alternating Weighted Box Step (20/24 in) 10 alternating Reverse Lunges NOTES
Stretching 10 min 3 sets: :20 Doorway Pec Stretch / side :20 Banded pull aparts Warm Up:
2 sets: :20 of work/:10 of rest PVC Good Mornings PVC Pass-throughs Hollow Rock Dive Bomber Push up Scap Pull up Up-Downs to a target Pre-workout: EMOM 8: 1 Deadlift – Rest with the remaining time in the minute. – Increase load across as many sets as possible. 2 sets: 5 deadlifts :10 hanging L-sit hold RX 5 rounds for time: 15 Deadlift (155/225 lb) :30 hanging L-sit hold INTERMEDIATE 5 rounds for time: 15 deadlifts (125/185 lb) :20 hanging L-sit hold BEGINNER 5 rounds for time: 15 deadlifts (95/135 lb) :30 hanging tuck hold Competition: Rest Day Stretching: Accumulate: 1:00 Foam Roll Low Back 1:00 piriformis stretch / side 7/17
5 rounds for time: 15 Deadlift (155/225 lb) :30 hanging L-sit hold 7/18 EMOM 20: Min. 1 | 1:00 calorie Row Min. 2 | :30 Ring Dips Score = total reps and calories. 7/19 7 sets for load: 1 Snatch Balance + 2 Overhead Squat 7/20 For time: 15-12-9: Thruster (65/95 lb) Pullups -Rest 5:00 12-9-6: Thrusters Pull-ups – Rest 5:00 9-6-3: Thrusters Pull-ups 7/21 For time: 400-m Run 12 Box Jumps (24/30 in) 400-m run 24 box jumps (20/24 in) 400-m run 36 burpees 400-m run 7/22 7 sets for load: 3 Power Snatch 7/23 AMRAP 20: 2 Muscle Up 4 Handstand Pushup 8 Dumbbell Power Clean (35/50 lb) WARM-UP
1 set: 400-m Run 10 Calf Stretch / leg 50-ft toe walk 50-ft heel walk 1:00 Air Squats (steady pace) :20 Samson stretches / leg 400-m run 1 set: 30 Single-Unders 10 Pushups 3 Burpees (slow) 25 Double Unders 4 burpees (moderate) 1 set: 30 double-unders 10 burpees (sprint) NOTES
RX For time: 1,600-m Run 150 Double Unders 50 Burpees 800-m run 100 double-unders 35 burpees 400-m run 50 double-unders 20 burpees INTERMEDIATE For time: 1,600-m run 100 double-unders 50 burpees 800-m run 50 double-unders 35 burpees 400-m run 25 double-unders 20 burpees BEGINNER For time: 800-m run 150 Single-Unders 40 burpees 400-m run 100 single-unders 25 burpees 200-m run 50 single-unders 10 burpees Stimulus & Goals
Competition: 75 min Warm up: 15 min See above Workout 1: 30 min Today’s Rx Workout 2: 10 min Shoulder-to-overhead: Every :30 for 10 sets: 3 shoulder-to-overheads (50%) 1 set: 12 shoulder-to-overheads (50%) (unbroken) 10 shoulder-to-overheads (53%) (unbroken) 8 shoulder-to-overheads (57%) (unbroken) 6 shoulder-to-overheads (60%) (unbroken) NOTES
Workout 3: 10 min 5 sets for load: 8 presses in split-jerk stance 20 Banded pull aparts NOTES
Stretching: 10 min 2 sets: :30 foam roll IT band / leg :30 foam roll calves / leg WARM-UP
2 sets: 1:00 row 10 hamstring kick-ups / leg 10 Superman 5 split squats / leg 5-10 Strict Pullup – Pause for :01 on the pull-ups at the bottom. 1 set: 5 GHD Hip Extension (:03 hold @ top) 5 Kip Swing, immediately into 3-5 kipping Pullups 10 alternating Pistol 3-5 kipping pull-ups 10 Pistol 1 set: 10 hip extensions 5-7 kipping pull-ups 10 single-leg squats NOTES
RX For time: 50 GHD Hip Extensions 20 Pullups 25 GHD hip extensions 20 kipping pull-ups 50 Pistol 20 kipping pull-ups 25 Pistol 20 kipping pull-ups INTERMEDIATE For time: 30 GHD hip extensions 15 kipping pull-ups 15 GHD hip extensions 15 kipping pull-ups 30 single-leg squats 15 kipping pull-ups 15 single-leg squats 15 kipping pull-ups BEGINNER For time: 50 Superman arch-ups 20 Ring Rows 25 Superman arch-ups 20 ring rows 50 walking lunge steps 20 ring rows 25 walking lunge steps 20 ring rows Stimulus & Goals
Post-workout: 5 sets each with a partner: :40 GHD Sorenson hold Max alternating single-leg V-ups – P1 holds the GHD superman while P2 performs max alternating single-leg V-ups. Partners switch after :40. Competition: 70 min Warm Up: 20 min See above Workout 1: 20 min Today’s Rx Workout 2: 10 min Back Squat For load: 10 reps (112%) 12 reps (110%) 14 reps (107%) – Rest 3:00 between sets. NOTES
Workout 3: 15 min 5 sets for load: 5 tempo Front Squat NOTES
Stretching: 5 min Accumulate: 2:00 Seated Straddle Stretch – Hold :40 on the left leg, right leg, and in the center |
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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