WARM-UP
EMOM 8: Min. 1 | 1:00 Run, Assault Bike, Row, Skierg Min. 2 | 5 left-arm DB or KB windmills + 5 KB / Dumbbell Press 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 swings + press down 5 Pullups 5 front squats (35/45 lb) 5 Push Press 5 Thruster 1 set: 1:00 bike, row, SkiErg, or run (moderate to fast pace) 10 pull-ups 10 thrusters (workout weight) NOTES
Test Fran For time: 21-15-9: Thruster(65/95 lb) Pullups Training For time: 21-15-9: Thrusters (55% Max) banded strict pull-ups Compare to 6/17/21 Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 10 min Fran Compare to 6/17/21 Workout 2: 20 min 5 sets for load: 2 Thruster NOTES
Workout 3: 15 min 5 rounds for reps: 15 double - Dumbbell Deadlift (35/50 lb) 1:00 calorie Assault Bike – Rest 1:00 Stimulus & Goals
Stretching: 10 min 1 set: 1:00 lacrosse ball pec mash / side 1:00 lacrosse ball shoulder mash / side
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Hey Y’all:
Don’t forget tonight’s send-off for Dan Kelly. 7:30 pm 6225 Victoria Ln Hope to see everyone there! -C- WARM-UP
1 set: :30 Run, Assault Bike, Row, Skierg 10 Snatch Grip Deadlift (empty bar) 1 set: :30 row, bike, or SkiErg 10 Snatch High Pull (empty bar) 1 set: :30 row, bike, or SkiErg 10 Power Snatch (empty bar) 1 set: :30 row, bike, or SkiErg 10 Overhead Squat (empty bar) 1 set: :30 row, bike, or SkiErg 10 Hang Squat Snatch (empty bar) 3 sets: 2 Snatch – Rest 1:00 between sets. NOTES
Test / Training Every 2:00 for 10 rounds: 2 Snatch – Start light, and add weight as technique allows, working up to a heavy set of 2. – For any missed rep, reduce the load by 10% or more and continue in the next round. Stimulus & Goals
Competition: 75 min Warm up: 15 min See Above Workout 1: 20 min Today’s Rx Workout 2: 20 min For time: Row 250 m – Rest 1:00 Row 500 m – Rest 2:00 Row 1,000 m – Rest 4:00 Row 500 m – Rest 2:00 Row 250 m Stimulus & Goals
Workout 3: 10 min EMOM 8: Min. 1 | 15-20 GHD Sit-up Min. 2 | :15-:20 hanging L-sit hold NOTES
Stretching: 10 min 1 set: :45 forearm stretch (extension) :45 forearm stretch (flexion) The gym will be closed on Sunday, Dec 24, Monday, Dec 25, and Monday, Jan 1.
All other days will follow normal gym hours! WARM-UP
2 sets: 10 Alternating Spiderman Stretch 10 alternating Toy Soldier 10 alternating Plank reach through 10 alternating single-leg V Ups 2 sets: :40 Air Squats – Rest :20 :40 Burpees – Rest :20 ROWING TECHNIQUE 2 sets: :20 fast pull + slow return – Demonstrate a fast pull and then a controlled return to the catch position. The return to the catch should take twice as long as the pull. 2 sets: :20 upright torso – Demonstrate rowing without the arms. Athletes will start from the catch with straight arms, drive with the legs while keeping their chest up, and then lean back slightly to finish the pull. 2 sets: :20 level hands – Demonstrate keeping the hands the same height throughout the stroke. Make sure the hands finish with the handle touching between the ribs and belly button. Make sure the handle starts with arms straight and just past the toes. 1 set: 250-m Row Test / Training For time: Row 250 m – Rest 1:00 Row 500 m – Rest 2:00 Row 1,000 m – Rest 4:00 Row 500 m – Rest 2:00 Row 250 m Stimulus & Goals
Competition: Rest Day Stretching 2 sets: :30 Foam Rolling Lats / side :30 Foam Roll Quad / side :30 foam roll hamstrings / side :30 Foam Roll Upper Back / side WARM-UP
2 sets: 1:00 Run, Assault Bike, Row, Skierg 10 Alternating Spiderman Stretch 10 Leg Swing / leg (across body) 1 set: 20 Box Steps 10 Hand Release Push-ups 10 V Ups 1 set: 10 Box Jumps (step down) 10 Shoulder Press 10 Hanging Knee Raises 1 set: 10 box jumps 10 Push Press 10 knees-to-armpits 2 sets: 5 push presses 5 Toes-to-Bar NOTES
Test Open 12.3 AMRAP 18: 15 Box Jumps (20/24 in) 12 Push Press (75/115 lb) 9 Toes-to-Bar – Step down from the box. Training AMRAP 18: 15 box jumps (50% max) 12 push presses (55% max jerk) 9 Bench Leg Raise – Step down from the box. Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 15 min 3 sets for load: 100-m Prowler Push 25 weighted GHD Hip Extension NOTES
Workout 3: 10 min 5 sets: :40 strict handstand push-ups – Rest :20 :40 alternating DB Renegade Row – Rest :20 NOTES
Stretching: 10 min 2 sets: :30 Calf Stretch / side :30 banded overhead lat stretch / side WARM-UP
2 sets: :10 Jumping Jack, slow :10 jumping jacks, moderate :10 jumping jacks, fast :30 alternating back-step lunges :30 Ring Rows 1 set: 30 mountain climbers 10 Air Squats 10 Deadlift shrugs (from the hang) (empty barbell) 1 set: 30 mountain climbers 10 air squats 10 Muscle Clean (from the hang) (empty barbell) 1 set: 5 small Kip Swing + 5 big kips 1-3 ring Strict Pullup 3 kipping ring pull-ups + 3 chest-to-bar ring pull-ups 1-3 ring Muscle Up 2 sets: 10 Air Squats 1 ring Muscle Up 5 Hang Power Clean NOTES
Test 3 rounds for time: 400-m Run 21 Sumo Deadlift High Pull (65/95 lb) Competition: 70 min Warm up: 20 min See Above Workout 1: 15 min Nasty Girls Compare to 2/5/22 Workout 2: 15 min 3 sets: 10 Skin the Cat (on rings) :30 Plank (on hands) 10 Strict Ring Dips :30 plank hold (on forearms) – Rest 2:00-3:00 between sets. NOTES
Workout 3: 10 min Today’s Rx Stretching: 10 min 2 sets: :30 figure-4 glute foam roll / side :30 Seated Straddle Stretch / side WARM-UP
3-5 sets: 10 PVC Pass-throughs 5 False Grip Ring Rows 6 Air Squats 5 hand-elevated Ring Push Ups 1 set False grip ring rows Maintain the false grip. jumping ring dips or Ring Dips Full range of motion. Leg-assisted muscle-up transitions Use the legs to assist. Make sure rings touch low on the chest before the transition. Increase difficulty by walking the feet out little by little. False grip Kip Swing Maintain false grip, big kip swings. Muscle Up 2-3 sets: 4 Hang Power Clean – Rest :30-1:00 between sets. – Unbroken reps. 1 set: 10 Air Squats 1 Muscle Up (or variation) 2 Hang Power Clean (at workout weight) Test Nasty Girls 3 rounds for time: 50 Air Squats 7 ring Muscle Up 10 Hang Power Clean (95/135 lb) Training 3 rounds for time: 30 air squats 7 ring Pullups 10 hang power cleans (65% max) Compare to 2/5/22 Stimulus & Goals
Competition: Rest Day STRETCHING 1 set: 1:00 Foam Roll Quad / side 1:00 Foam Roll Upper Back 1:00 foam roll calves / side 12/17
Test AMRAP 10: 8/10-calorie row 8 handstand push-ups 12/18 Test Nasty Girls 3 rounds for time: 50 air squats 7 ring muscle-ups 10 hang power cleans (95/135 lb) 12/19 Test 3 rounds for time: 400-m run 21 sumo deadlift high pulls (65/95 lb) 12/20 Test Open 12.3 AMRAP 18: 15 box jumps (20/24 in) 12 push presses (75/115 lb) 9 toes-to-bars – Step down from the box. 12/21 Test / Training For time: Row 250 m – Rest 1:00 Row 500 m – Rest 2:00 Row 1,000 m – Rest 4:00 Row 500 m – Rest 2:00 Row 250 m 12/22 Test / Training Every 2:00 for 10 rounds: 2 snatches – Start light, and add weight as technique allows, working up to a heavy set of 2. – For any missed rep, reduce the load by 10% or more and continue in the next round. 12/23 Test Fran For time: 21-15-9: Thrusters (65/95 lb) Pull-ups WARM-UP
3 sets: :30 Row 15 Banded pull aparts 10 Scap Pull up 5 Shoulder Press with a :03 pause at the top – Use an empty bar or light load. 1 set: 3 Wall Walk with a :03 hold at the top 10 Pushups :30 Handstand 10 piked push-up :20 Hollow Hold 5-10 strict handstand push-ups 3 sets: :20 calorie Row (building in pace) 3-5 Handstand Pushup NOTES
Test / Training AMRAP 10: 8/10-calorie Row 8 Handstand Pushup (Training piked push-up) Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 10 min Today’s Rx Workout 2: 15 min 5 sets for load: 5 Bench Press – Lift once every 3:00. NOTES
Workout 3: 15 min For time: 100 Kip Swing (53/70 lb) – Every time you break, run 400 m. NOTES
Stretching: 10 min 1 set: 1:00 lacrosse ball shoulder mash / side – Perform this on the floor or against an upright. 1:00 lacrosse ball glute mash / 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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