WARM-UP
1 set: 3:00 Run, Assault Bike, Row, Skierg 3 sets: 20 Banded pull aparts 15 banded PVC Pass-throughs 10 Scap Pull up 1 set: 10 Shoulder Press (35/45) 1 set: 10 Push Press (35/45) 5 push press (building) 5 push press (building) 5 push press (working weight) NOTES
AMRAP 5: 30 Kettlebell Swing (35/53 lb) 20 Jumping Lunge Rest 5:00, then… AMRAP 5: 30 Kettlebell Swing (35/53 lb) 20 Jumping Lunge Training AMRAP 5: 30 Kettlebell Swing @ 1/3 max snatch 20 Jumping Lunge Rest 5:00, then… AMRAP 5: 30 Kettlebell Swing @ 1/3 max snatch 20 Jumping Lunge – Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through. Stimulus & Goals
Competition: 80 min Warm up: 15 min See above Workout 1: 20 min 5 sets for load: 5 push presses NOTES
Workout 2: 15 min Today’s Rx Workout 3: 20 min EMOM 20: Min. 1 | 1:00 calorie Row Min. 2 | :30 Ring Dips Score = total reps and calories. Stimulus & Goals
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side
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WARM-UP
1 set: 10 Leg Swing / direction 20 alternating hamstring scoop stretch 10 Samson stretches :20 bottom-of-squat hold 3 sets: 10 lateral banded monster walks / direction 10 Banded Good Mornings 50-ft of each: High Knees in place butt kickers Skipping high knees Lateral shuffle / direction Bunny hop 1 set: 100-m Run – Cue and look for athletes to “drive the hips forward while staying close to the ground.” 1 set: 200-m run in under 1:00. – Scale any athletes unable to complete the run in less than 1:00. Test 3 x AMRAP 6: Run 800 m Max Wall Balls (14/20 lb) (9/10 ft) in remaining time. – Rest 1:00 between AMRAPs. Training 3x Amrap 6: Run 400M Max Wall balls @ 10% Max C&J Stimulus & Goals
Competition: Rest Day RECOVERY 1 set: 1:30 Couch Stretch / leg WARM-UP
1 set: 3:00 Run, Assault Bike, Row, Skierg 3 sets: :30 wide-grip Banded pull downs :30 PVC Pass-throughs :30 Russian KB swing – Build in load on the KB swings. 1 set: 10 handstand shoulder taps (stomach-to-wall) 10 jumping chest-to-bar pull-ups 10 handstand hip taps (back-to-wall) 10 Pullups 2:00 Handstand Walk practice or handstand walk around the box or handstand walk-to-wall drill 2 sets: 5 Chest-to-Bar Pullups 15-ft handstand walk NOTES
Test 5 rounds for time: 15 Chest-to-Bar Pullups 25-ft Handstand Walk Training 5 rounds for time: 15 Pullups (Scale so you can get all 15 reps in 2 - 3 sets) 4 laps handstand walk around the box Stimulus & Goals
Competition: 80 min Warm up: 15 min See above Workout 1: 15 min Today’s Rx Workout 2: 10 min AMRAP 10: 7/10-cal Assault Bike 10 strict handstand push-ups Stimulus & Goals
Workout 3: 30 min Every 5:00 x 3 rounds: 800-m Run then… Every 3:00 x 5 rounds: 400-m run Stimulus & Goals
Stretching: 10 min 2 sets: 1:00 Foam Roll Upper Back :30 cat-cow :30 down dog As a community we did
494 Rope Climbs = 7,410 ft 11,685 Box Steps = 19,466.33 ft Total feet climbed was 26,876.33 = 9.845 laps up both towers Some people were not able to make it in yesterday, or were unaware that we were raising money for Camp Patriot. We will keep donations open all week, just talk to the trainer on staff if you would like to donate. Funds are currently @ $375. -C- WARM-UP
1 set: :20 Single-Unders 10 alternating Scorpion Stretch :20 jump rope 10 Deadlift (35/45 lb) 1 set: :20 jump rope 10 Alternating Spiderman Stretch :20 jump rope 10 Front Squat (35/45 lb) 1 set: :20 jump rope 10 Good Mornings + vertical jump :20 jump rope 5 Hang Squat Clean (35/45 lb) 1 set: :20 jump rope 10 Burpees Broad Jumps :20 jump rope 5 Squat Clean (35/45 lb) NOTES
Test AMRAP 12: 36 Double Unders 6 Squat Clean (95/135 lb) Training AMRAP 12: 72 Single-Unders 6 Squat Clean @ 55% max Stimulus & Goals
Competition: 75 min Warm up: 15 min See Above Workout 1: 15 min Today’s Rx Workout 2: 10 min EMOM 10: 1 Squat Clean NOTES
Workout 3: 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
Stretching: 10 min 1 set: 1:00 Foam Rolling Lats / side 1:00 foam roll calves / side WARM-UP 1 set: 1:00 alternating Samson stretches :30 knee push-ups :30 Bent over row (empty bar) 1:00 Up-Downs + jump and reach :30 Scap Pull up :30 Shoulder Press 5 sets: 5 Shoulder Press (building) – Rest :30- 1:00 between sets. NOTES
Test For time: 50 Sumo Deadlift High Pull (65/95 lb) 40 Ring Dips 30 Bar Facing Burpee Training For time: 50 Sumo Deadlift High Pull (55% max Clean) 40 Ring Dips (Scale so you can get it in 4-5 sets, band, jumping, toe on box, etc) 30 Bar Facing Burpee Stimulus & Goals
Competition: 70 min Warm up: 15 min See above Workout 1: 20 min For load: 5-5-3-3-1-1-1: Shoulder Press NOTES
Workout 2: 10 min Today’s Rx Workout 3: 15 min For time: 400-m Sled Drag (25/45 lb) NOTES
Stretching: 10 min 2:00 reach, roll, and lift 9/10
Test For time: 50 Sumo Deadlift High Pull (65/95 lb) 40 Ring Dips 30 Bar Facing Burpee 9/11 Test Max Rope Climb in 13.5 hrs This will be a fundraiser WOD for Camp Patriot 9/12 Test AMRAP 12: 36 Double Unders 6 Squat Clean (95/135 lb) 9/13 Test 5 rounds for time: 15 Chest-to-Bar Pullups 25-ft Handstand Walk 9/14 Test 3 x AMRAP 6: Run 800 m Max Wall Balls (14/20 lb) (9/10 ft) in remaining time. – Rest 1:00 between AMRAPs. 9/15 Test AMRAP 5: 30 Kettlebell Swing (35/53 lb) 20 Jumping Lunge Rest 5:00, then… AMRAP 5: 30 Kettlebell Swing (35/53 lb) 20 Jumping Lunge – Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through. 9/16 Test Back Squat 10-10-7-7-4-4-1-1 WARM-UP
1 set: 400-m jog 50-ft of each: toe walk heel walk Bunny hop High Knees in place butt kickers Lateral shuffle/direction Ladder Carioca / direction High knee skipping Walking Lunge Broad Jumps Burpees + Broad Jumps 1 set: :30 Calf Stretch / leg :30 Leg Swing / leg EMOM 3: 200-m run – Increase pace each minute. NOTES
Test / Training For time: Run 5k Stimulus & Goals
Competition: 85 min Warm up: 15 min See above Workout 1: 30 min Today’s Rx Workout 2: 10 min EMOM 10: Min. 1 | :45 alternating Pistol Min. 2 | 1:00 Skierg Stimulus & Goals
Workout 3: 20 min 5 sets: 100-ft sandbag carry (100/150 lb) 10 heavy Russian KB swing – Rest 2:00 between sets.
Stretching: 10 min Accumulate: 1:00 foam roll calves / leg 1:00 Lacrosse Ball Roll / Foot WARM-UP
1 set: 5:00 slow Run, Assault Bike, Row, Skierg 3 sets: 10 PVC Pass-throughs 10 PVC Good Mornings 10 PVC Muscle Snatch 10 PVC Shoulder Press 1 set: 10 Deadlift (empty barbell) 10 High Pull Clean 10 Muscle Clean 10 partial Front Squat 10 Push Jerk 3 sets: 5 Clean and Jerk NOTES
GRACE For time: 30 Clean and Jerk (95/135 lb) Training For time: 30 Clean and Jerk @ 65% Max Compare to 9/21/22 Stimulus & Goals
Competition: 75 min Warm up: 15 min See above Workout 1: 10 min Grace Workout 2: 15 min EMOM 14: 1 Clean and Jerk NOTES
Workout 3: 25 min 3 rounds for time: 25 abmat sit-ups 18/25-cal Assault Bike – Rest 2:00 3 rounds for time: 25 GHD Sit-up 18/25-cal Assault Bike Stimulus & Goals
Stretching: 10 min 1 set: 1:00 pigeon pose / 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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