WARM-UP
3 sets: 10 banded PVC Pass-throughs 10 Banded pull aparts 10 Hollow Rock 3 sets: :15 Push Up to Down Dog :15 ring-dip hold (bottom) :15 Air Squats 1 set: 10 Up-Downs 10 med ball front squats 10 jumping ring dips 1 set: 10 Burpees 10 medicine-ball push presses 5 Ring Dips 1 set: 10 Bar Facing Burpee 10 Wall Balls 5 Ring Dips NOTES
Test 5 rounds for reps: On a 3:00 clock: 20 Bar Facing Burpee 20 Wall Balls (14/20 lb) (9/10 ft) AMRAP Ring Dips – Rest 1:00 between rounds. Training 5 rounds for reps: On a 3:00 clock: 20 bar-facing burpees 20 wall-ball shots (10% max C&J) (9/10 ft) AMRAP banded ring dips – Rest 1:00 between rounds. Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 15 min For time: 800-m backward Sled Drag (45/70 lb) – Load is added to the sled. NOTES
Workout 3: 15 min 3 sets: 10 Strict Toes to Bar 15 GHD Sit-up :30 weighted GHD Sorenson hold – Rest as needed between movements. NOTES
Stretching: 10 min 1 set: 200-m recovery walk 2:00 Foam Roll Quad
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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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