Warm up:
2 rounds x 10 reps or :30 of each movement Samson stretches Overhead Squat Situps Good Mornings Pullups Ring Dips 3 rounds: 8 Plate Hop – Take turns with a partner working on speeding up each round. 1 round: 10 plate hops 4 Goblet Squat 6 Walking Lunge 3 sets: 4 KB goblet squats – Take turns with a partner, increasing KB load if desired. Test 5 sets: On a 1:30 clock: 30 Plate Hop (4 in) 15 KB Goblet Squat (53/70 lb) Max steps Walking Lunge in the remaining time. – Rest 1:30 between sets. Training 5 sets: On a 1:30 clock: 30 Plate Hop (4 in) 15 KB Goblet Squat (33% max Front Squat) Max steps Walking Lunge in the remaining time. – Rest 1:30 between sets. Competition: Rest Day SKILL WORK 1 set: 400-m single-KB front rack walk – Switch arms as needed. STRETCHING 1 set: 3:00 Foam Roll Quad – 1:00 both legs. – 1:00 left-leg bias. – 1:00 right-leg bias.
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Test 5 rounds for time: 500-m Row 5 Squat Clean (145/205 lb) 11/13 Test 5 sets: On a 1:30 clock: 30 Plate Hop (4 in) 15 KB Goblet Squat (53/70 lb) Max steps Walking Lunge in the remaining time. – Rest 1:30 between sets. 11/14 Partner WOD Test 3 rounds for time: 800-m run with a medicine ball (14/20 lb) 24 Power Snatch (105/155 lb) – Athletes run together and switch as needed on the snatches. – The medicine ball doesn’t touch the ground until the workout is over. – If the medicine ball touches the ground, both partners complete 10 burpees before continuing. 11/15 Test / Training 3 sets for total time: 800/1,000-m Row – Rest 3:00 between sets. 11/16 Test For time: 21-15-9 DB devils presses (20/35 lb) – Perform 10 x 50-ft shuttle runs after each set. 11/17 Test / Training For load: 5-5-5-5-10: Front Squat – Increase loading on each set as you build to a 10-rep max. 11/18 Test EMOM 21: Min. 1 | 10/15-calorie Assault Bike Min. 2 | :20 L-Sit Min. 3 | max reps Bar Muscle up WARM-UP
1 set: :30 Row (easy pace) 10 alternating Scorpion Stretch :30 row (easy pace) 10 Deadlift (35/45 lb) 1 set: :30 row (moderate pace) 10 Alternating Spiderman Stretch :30 row (moderate pace) 10 Front Squat (35/45 lb) 1 set: :30 row (fast pace) 10 Good Mornings + vertical jump :30 row (fast pace) 5 Hang Squat Clean (35/45 lb) 1 set: :30 row (sprint pace) 5 squat cleans (35/45 lb) :30 Row (sprint pace) 5 Squat Clean (35/45 lb) NOTES
Test 5 rounds for time: 500-m Row 5 Squat Clean (145/205 lb) Training 5 rounds for time: 500-m Row 5 Squat Clean (75% Max) Stimulus & Goals
Competition: 95 min Warm up: 25 min See Above Workout 1: 20 min Today’s Rx Workout 2: 20 min 5 sets: 50-ft Front Rack Lunge walking NOTES
Workout 3: 20 min For time: 15-12-9: strict handstand push-ups *Complete 21 Situps after each set. 15-12-9: Strict Ring Dips *Complete 21 sit-ups after each set. 15-12-9: Pushups *Complete 21 sit-ups after each set. Stimulus & Goals
Stretching: 10 min 2 sets: :30 lacrosse ball shoulder mash / side :30 Banded pull aparts :30 Scap Pull up WARM-UP
1 set: 200-m jog 10 Inch-worm + Pushups 10 alternating Elbow to Instep 1 set: 200-m jog 10 Up-Downs 10 alternating double-DB Renegade Row 10 strict double Dumbbell Press 1 set: 200-m jog 10 double-DB Weighted Box Step 20 double-DB Farmer Walks steps 20 double-DB front rack carry steps 1 set: 200-m jog 10 double-dumbbell front squat 20 double-DB Farmer Walks steps 10 double-Dumbbell Push Jerk NOTES
AMRAP 20 with a partner: 200-m DB Farmer Walks (35/50 lb) 20 double-DB Front Squat 20 double-DB Push Jerk 20 double-DB Box Steps (20/24 in) – Partners split work as desired. Both traverse the farmers carry distance, trading off the dumbbells as needed. – Score is total reps accumulated between partners. Training AMRAP 20 with a partner: 200-m DB Farmer Walks (25% Jerk max in each hand ) 20 double-DB Front Squat 20 double-DB Push Jerk 20 double-DB Box Steps (50% max BJ Height) – Partners split work as desired. Both traverse the farmers carry distance, trading off the dumbbells as needed. – Score is total reps accumulated between partners. Stimulus & Goals
Competition: 85 min Warm up: 25 min See Above Workout 1: 20 min Today’s Rx Workout 2: 20 min EMOM 20: 5 cal Assault Bike + 5 Burpee Box Jump Over (20/24 in) NOTES
Workout 3: 10 min 3 sets: On a 2:00 clock: 200-m Run Max distance DB Farmer Walks (50/70 lb) – Rest 2:00 between sets. – Use two DBs. NOTES
Stretching: 10 min 3 sets: :30 saddle stretch :30 down dog WARM-UP
2 set: :30 Row (easy pace) 10 Push Up to Down Dog 10 Alternating Spiderman Stretch 1 set: :30 row (moderate pace) :20 Ring support hold :30 row (moderate pace) :20 ring-dip hold (bottom) 10 Single Arm Ring Row / arm 1 set: 10 Up-Downs 10 foot-assisted Ring Dips 10 Pull-to-Stands 1 set: :30 row (fast pace) 10 jumping ring dips 1-2 Rope Climb 1 set: :30 row (fast pace) 5-10 ring dips 1-2 Legless Rope Climb NOTES
Test 5 sets: On a 3:00 clock: 1 Legless Rope Climb 10 Ring Dips Max cal Row in remaining time – Rest 2:00 between sets. Training 5 sets: On a 3:00 clock: 1 rope climb, 3 Pull-to-Stands or 4 locks offs 10 banded ring dips (1-2 sets) Max cal row in remaining time – Rest 2:00 between sets. Stimulus & Goals
Competition: 85 min Warm up: 25 min See Above Workout 1: 25 min Today’s Rx Workout 2: 15 min EMOM 12: 2 Hang Power Snatch NOTES
Workout 3: 10 min Accumulate: 5:00 in a Plank – Every time you break perform 20 GHD hip extensions. NOTES
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side / side 1:00 reach, roll, and lift PARTNER WARM-UP
On an 8:00 clock: Partner 1 | 100-m Run + 50-ft Bear-crawl Partner 2 | Cossack Squat, Plank, Samson stretches, Hollow Rock – One partner runs and bear crawls while the other AMRAPs one movement at a time. 8 rounds: Solo :20 Double Unders, Triple-unders, or crossover singles work :10 rest – Work on a skill you have not yet mastered. 1 set: Solo :20 double-unders or workout variation :20 Situps Test Annie 50-40-30-20-10 reps for time: Double Unders Situps Compare to 5/23/20 Competition: Rest Day Stretching: 2 sets: :30 Couch Stretch :30 Alternating Spiderman Stretch / side :30 Calf Stretch / side WARM-UP
2 sets: 1:00 Run, Assault Bike, Row, Skierg 15 PVC Pass-throughs 10 Pushups 5 Strict Pullup – Pause in the hang of the pull-up for :03. 2 sets: 3 Shoulder Press (empty barbell) 3 Push Press 3 Split Jerk 3-4 sets: 1-2 push presses 1-2 split jerks – Build in load to just under your first working set. NOTES
Test EMOM 12: Even minutes: 20 Kettlebell Swing (35/53 lb) Odd minutes: max distance Handstand Walk (25 ft) segments Training EMOM 12: Even minutes: 15 Kettlebell Swing (35/53 lb) Odd minutes: max laps handstand walk around the box alternate directions every lap Stimulus & Goals
Competition: 85 min Warm up: 25 min See Above Workout 1: 25 min 7 sets: 2 Push Press + 1 Split Jerk NOTES
Workout 2: 15 min Today’s Rx Workout 3: 10 min ANNIE 50-40-30-20-10 reps for time: Double Unders Situps Compare to 5/23/20 Stimulus & Goals
Stretching: 10 min 1-2 sets: :30 Standing Quad Stretch / side :30 Foam Roll Quad / side 1:00 foam roll T-spine WARM-UP
1 set: 1:00 Couch Stretch / per leg 1:00 pigeon pose / per leg 1:00 frog stretch 6 sets: :20 Air Squats :10 bottom of squat hold 4 sets: 3 Back Squat – Build to 75%+ before starting the first working set. Test / Training 5 sets: 3 Back Squat – Build to a heavy set of 3 and maintain for all 5 sets. Stimulus & Goals
Competition: 85 min Warm up: 20 min See above Workout 1: 20 min 3 rounds for time of: 20 Wall Balls (14/20 lb) 20 Deadlift (75/115 lb) 20 Box Jumps (20/24 lb) 20 Push Press (75/115 lb) 20 Toes-to-Bar Rest 1:00 Stimulus & Goals
Workout 2: 20 min Today’s Rx Workout 3: 15 min 2 sets: :20 ring-dip hold (bottom) 10 False Grip Ring Rows EMOM 10: 1-3 Muscle Up NOTES
Stretching: 10 min 1 set: 1:00 Couch Stretch / side 1:00 hamstring stretch / side WARM-UP
1 set: 1:00 Alternating Spiderman Stretch 1:00 alternating Scorpion Stretch 1:00 Air Squats 1 set: 30 Jumping Jack 10 Box Steps 10 Hanging Knee Raises 1 set: 20 jumping jacks 10 Box Jumps (step down) 10 knees-to-armpits 1 set: 10 jumping jacks 10 box jumps 10 Toes-to-Bar 2 sets: 5 Wall Balls 5-7 Deadlift 5-7 Push Press – Build to your workout weight. Test 3 rounds for time of: 20 Wall Balls (14/20 lb) 20 Deadlift (75/115 lb) 20 Box Jumps (20/24 lb) 20 Push Press (75/115 lb) 20 Toes-to-Bar Rest 1:00 Training 3 rounds for time of: 15 wall-ball shots (10% max C&J ) 15 deadlifts (55% max Push Press) 15 box jumps (55%) 15 push presses (55% max Push Press) 15 Bench Leg Raise Rest 1:00 Stimulus & Goals
Strategy
Competition: Rest Day Stretching: 1 set: :30 foam roll calves / side :30 Foam roll tibialis anterior shin / side :30 Foam Roll Quad / side :30 figure-4 glute foam roll / side :30 Foam Rolling Lats / side WARM-UP
EMOM 8: Min. 1 | :45 Assault Bike Min. 2 | :45 Ski Jumper or jump rope 1 set: 10 Toy Soldier 10 Groiner Stretch 15 Air Squats 5 Elbow to instep + hamstring stretch / leg 10 knee push-ups 3 sets: 5 Box Jumps (building in height) 2 sets: 5 Hand Release Push-ups 3 box jumps (workout height) NOTES
Test / Training Every 3:00 for 10 rounds: 250-m Row – Score is slowest time. Stimulus & Goals
Competition: 95 min Warm up: 20 min See Above Workout 1: 15 min 10 rounds for time: 12 Box Jump Over (20/24 in) 12 Hand Release Push-ups Stimulus & Goals
Workout 2: 30 min Today’s Rx Workout 3: 20 min For completion: 200-m sandbag bear-hug carry (70/100 lb) 100-m left-arm DB Waiter Walks (35/50 lb) 100-m right-arm DB Waiter Walks 200-m sandbag bear-hug carry – Rest as needed between movements. Stimulus & Goals
Stretching: 10 min Accumulate: :30 foam roll T-spine :30 Foam Roll Quad / side |
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May 2024
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