WARM-UP
1 set: :45 Inch-worm + Pushups :45 plank Shoulder Taps :45 single-Dumbbell Push Press – Rest :15 between exercises. 1 set: :10 Ring support hold 3 Strict Ring Dips 3 kipping Ring Dips – Scale to foot-assisted dips as needed. 2 sets: 25-ft Handstand Walk or 15 piked shoulder taps 5 unbroken Ring Dips – Limit the handstand walk to no more than :30 of attempts. NOTES
6 x 2:00 rounds: 50-ft Handstand Walk Max Ring Dips in the remaining time – Rest 1:00 between rounds. – Score is total dips. Training 6 x 2:00 rounds: 100 - 200ft Bear-crawl (depending on ability) 1 minute-ish Max Russian Twist @ 25% snatch in remaining time rest 1 min between rounds Stimulus & Goals
Competition: 70 min Warm up: 15 min See above Workout 1: 15 min Today’s Rx Workout 2: 15 min For completion: 1:00 Plank (high plank) 25 strict Toes through rings 1:00 plank hold (low plank) 50 GHD Sit-up 1:00 plank hold (high plank) 25 strict toes-to-rings 1:00 plank hold (low plank) Stimulus & Goals
Workout 3: 15 min EMOM 12: Min. 1 | :45 alternating Pistol Min. 2 | 1:00 Skierg Stimulus & Goals
Stretching: 10 min 3 sets: :20 Doorway Pec Stretch / side 20 Banded pull aparts
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WARM-UP
1 set: Partner A: 100-ft Prowler Push (empty sled) Partner B: Alternating Spiderman Stretch 1 set: Partner A: 100-ft sled push (add weight) Partner B: Good Mornings + jump 1 set: Partner A: 100-ft sled push (add weight) Partner B: Burpees Broad Jumps 3 sets: 8 alternating DB snatches 100-m jog – Rest 1:00 between sets. NOTES
Test / Training AMRAP 20 with a partner: 100-ft Prowler Push 12 alt. DB snatches (35/50 lb) (25% snatch) 100-ft Prowler Push Stimulus & Goals
Competition: 75 min Warm up: 15 min See Above Workout 1: 20 min Today’s Test Workout 2: 15 min Every 4:00 x 4 sets: 15 Burpees 60 Double Unders 15 Wall Balls (20/30 lb) Stimulus & Goals
Workout 3: 15 min 10 rounds for load: 50-m sandbag carry – Rest 1:00 between rounds. – Hold the object at the stomach/chest. Stimulus & Goals
Stretching: 10 min 2 sets: :30 foam roll IT band / leg :30 Lacrosse Ball Roll / Foot WARM-UP
1 set: 2:00 Assault Bike (slow) 20 Box Steps (step down) 20 plank Shoulder Taps (feet on the floor) 1 set: 1:30 bike (med) 20 single-leg box step-downs (10 each leg) 20 piked shoulder taps (feet on box) 1 set: 1:00 bike (fast) 10 Box Jump Over 2 x handstand walk around the box (1 x each direction) NOTES
Test 12 rounds for calories: :30 Assault Bike :30 rest Training 6 Rounds :30 Assault Bike :30 rest :30 Ladder Slalom (each jump = 1pt) :30 Rest Stimulus & Goals
Competition: 75 min Warm up: 15 min See Above Workout 1: 15 min Today’s Test Workout 2: 15 min 6 rounds for time: 9 Hang Squat Clean (105/155 lb) 6 Bar Muscle up Stimulus & Goals
Workout 3: 20 min 9 sets for load: 1 Clean and Jerk – Rest 1:00 between sets. – Add load once every 3 sets. NOTES
Stretching: 10 min 2 sets: :30 frog stretch :30 Couch Stretch / leg Warm up
2 sets: :20 Pushups + 2 Shoulder Taps :20 Kip Swing :20 counter-balance squats 1 set: 5 High Pull Clean 5 Power Clean 5 Front Squat 8-10 Hang Squat Clean 8-10 hang squat cleans On a 10:00 Clock: Build to a heavy Power Clean + Front Squat. – Rest :30-1:00 between sets. 1 set: 3 hang squat cleans (workout weight) 3-5 kipping Pullups 3 hang squat cleans (workout weight) 1-3 Bar Muscle up 1 set: 5 hang squat cleans 3 bar muscle-ups Test 6 rounds for time: 9 Hang Squat Clean (105/155 lb) 6 Bar Muscle up Training 6 rounds for time: 9 Hang Squat Clean (55% max clean) 6 Bar Muscle up / Muscle Up / Russian Get up / 18 Pullups +18 Ring Dips (your pick) Competition: Rest Day STRETCHING Accumulate: 1:00 Banded Shoulder Stretch / Side 1. BBQ this Friday. Sounds like Mitch will be firing up the grill, if not expect yours truly!
2. The Food Drive ends on the July 31st. 2 bags of no perishable food gets 1 month free for a new member! 3. I'm thinking about having another in house competition on Sept 9th. What do ya'll think? -C- WARM-UP
3 sets: 15 Jumping Jack 10 PVC Pass-throughs / hang muscle snatches / Hang Power Snatch 5 Seated Box Jump – Use a PVC. – Progress to a new PVC exercise each round. 2 sets: 5 BTN Push Press 5 BTN Push Jerk 5 hang muscle snatches 5 Hang Power Snatch (pause at the mid-thigh for :02) – Use an empty bar. – BTN = behind-the-neck 4 sets: 1-2 hang power snatches (building) – Pause with the bar at mid-thigh for :02. NOTES
Test EMOM 16: Even minutes: 3 Rope Climb Odd minutes: 12 DB Reverse Lunges (35/50 lb) – Use 2 DBs for the lunges, held as desired. Training EMOM 16: Even minutes: 3 Rope Climb / 12 Lock offs / 9 pull to stand Odd minutes: 24 Hammer Swings Stimulus & Goals
Competition: 85 min Warm up: 15 min See Above Workout 1: 20 min 5 sets for load: 2 hang Snatch High Pull 1 Hang Power Snatch – Rest 3:00 between sets. NOTES
Workout 2: 20 min Today’s Test Workout 3: 20 min 4 rounds for time: 400-m r Run 100-m Farmer Walks (35/50 lb) – Use 2 DBs for the farmers carry. Stimulus & Goals
Stretching: 10 min 2 sets: :30 double forearm stretch stretch 1:00 Foam Roll Quad WARM-UP
2 sets: 1:00 Run, Assault Bike, Row, Skierg 10 Scorpion Stretch (slow) 10 table tops (slow) 2 sets: :30 row, bike, SkiErg, or run 10 Good Mornings + hops 10 Leg Swing / leg NOTES
Test / Training 5 sets: 3 Deadlift – Maintain same load across all sets. (80-90%) – Rest 2:00 between sets. Competition: 80 min Warm up: 20 min See Above Workout 1: 20 min Conditioning challenge: 20:00 to establish max meters on a machine of your choice. Stimulus & Goals
Workout 2: 15 min 5 rounds for time: 10 Box Jump Over (24/30 in) 15 GHD Sit-up 25 Russian KB swing (35/53 lb) Stimulus & Goals
Workout 3: 15 min For completion: 75 GHD Hip Extension 75 Dumbbell Deadlift (35/50 lb) – Use 2 DB on the DLs. NOTES
Stretching: 10 min 2 sets: :30 Scorpion Stretch hold / side :30 pigeon pose / leg WARM-UP
2:00 Assault Bike, Row, Skierg 1 set: 10 Alternating Spiderman Stretch 5 Push Up to Down Dog 10 Air Squats, slow and controlled 5 push-ups to down dog 10 Reverse Lunges 5 push-ups to down dog 10 Pistol or air squats 1 round on machine of choice: :30 slow :30 pick up the pace :30 fast Test / Training Conditioning challenge: 20:00 to establish max meters on a machine of your choice. Competition: Rest Day Stretching Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves WARM-UP
2 sets: 10 Alternating Spiderman Stretch 10 Kang squats 10 Leg Swing / leg (across the body) 10 Single-Leg Deadlifts / leg 1 set: 10 wall-ball Front Squat 50-ft. Farmer Walks 10 wall-ball Push Press to target 50-ft. DB farmers carry 10 Wall Balls 100-ft. DB farmers carry 2 sets: 10 wall-ball shots 100-m jog – Rest :30 between sets. NOTES
Test AMRAP 10: Wall Balls (14/20 lb)(9/10 ft) – Perform a DB 100-ft Farmer Walks (4x25ft or 2x50ft segments) after every 20 reps. – Use two DBs (35/50 lb). Training AMRAP 10: Wall Balls @ 10% max C&J – Perform a DB 100-ft Farmer Walks (4x25ft or 2x50ft segments) after every 20 reps. – Use two DBs @ 15% max Deadlift each. Stimulus & Goals
Competition: 65 min Warm up: 15 min See Above Workout 1: 10 min Today’s Rx Workout 2: 15 min EMOM 12: 2 Power Clean – Touch-and-go reps. Stimulus & Goals
Workout 3: 15 min 5 sets: 10 DB front rack step-ups (low box) 15 DB weighted sit-ups 15 DB Side Bends / side 15 single-arm DB Bent Over Rows NOTES
Stretching: 10 min 1 set: 1:00 Foam Roll Quad 1:00 foam roll T-spine 1:00 foam roll glute |
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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