DYNAMIC WARM-UP
1 set: 200-meter run, slow 10 High Knees in place 10 torso twists 10 Jumping Jack 10 alternating Shoulder Taps 10 butt kickers in place 10 hand-elevated Pushups (use box) 10 Box Steps 200-meter run, faster 1 round: 10 alternating box step up and overs (step down) Rest :30 5 Box Jumps (step down) Rest :30 5 Box Jump Over (two-foot take-off and landing on top of the box before transitioning over) – Partners take turns moving through each step with one partner working and the other resting. 1 round: 100-meter run 20-ft Handstand Walk 4 box jump-overs – Stagger start the mini round by :30 if needed – Use workout variations. Test AMRAP 12: 200-m Run 50-ft Handstand Walk 10 Box Jump Over (20/24 in) – Step down from the box. Training AMRAP 12: 200-m Run 200-ft Bear-crawl 10 Box Jump Over (50% max) – Step down from the box. SKILL WORK 1 set: 200-meter double-kettlebell overhead carry Competition: Rest Day STRETCHING 2 rounds: 1:00 Calf Foam Roll / side 1:00 quad foam roll / side
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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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