WARM-UP
3 sets: 1:00 Row, Assault Bike, Skierg, or Run 10 Broad Jumps 10 Reverse Lunges :20 Double Unders or Single-Unders 1 set: On a 5:00 clock: Practice the Weighted lunge. Pre-workout: 5 attempts: Max distance in 5 broad jump attempts NOTES
Rx 5 rounds for time: 15 Weighted lunge (95/135 lb) 75 Double Unders INTERMEDIATE 5 rounds for time: 15 barbell lunges (65/95 lb) 1:00 double-unders BEGINNER 5 rounds for time: 15 barbell lunges (35/45 lb) 75 Single-Unders Stimulus & Goals
Competition: 1 hr 25 min Warm Up: 15 min See Above Workout 1: 15 min Today’s Rx Workout 2: 30 min 3 rounds for time: 800-m run 1:00 sandbag hold (100/150 lb) – Hold sandbag at the chest. – Rest 2:00 3 rounds for time: 10 Atlas Stone Clean (100/150 lb) 12 Bar Facing Burpee the atlas stone Stimulus & Goals
Workout 3: 15 min Accessory 4 sets: 20 weighted sit-ups 10 DB side bends / side 100-ft single-arm overhead DB Waiter Carry + Farmer Carry NOTES
Stretching: 10 min 2 sets: :30 lacrosse ball calf roll / leg :30 Lacrosse Ball Roll / Foot
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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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