WARM-UP
2 sets: :30 Jumping Jack :30 Hollow Hold :30 Pushups + 2 Shoulder Taps :30 active hang :30 Box Steps – Rest :10-:15 between intervals. 1 set: 2 Wall Walk 4 Box Jump Over 1 wall walk 3 sets: 20 weighted sit-ups 1:00 Plank – Hold a plank on the forearms. Test AMRAP 8: 2 Wall Walk 4 Box Jump Over (24/30 in) Training AMRAP 8: 2 Wall Walk partial height 4 Box Jump Over @ 65% max Stimulus & Goals
Post WOD: 3 sets: 20 weighted sit-ups 1:00 Plank Plate Slide – Hold a plank on the forearms. Competition: Rest Day Stretching Accumulate: 1:00 Banded Shoulder Stretch / Side
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WARM-UP
2 sets: 400/500-m Row 1:00 PVC Pass-throughs :30 plate squats (10-15 lb) 2 sets: 10 behind-the-neck Push Press 10 Overhead Squat 10 Snatch Balance – Use an empty barbell. 4 sets: 2 behind-the-neck push presses 1 snatch balances – Build to your first working set. NOTES
Test 3 rounds for time: 30 Wall Balls (14/20 lb)(9/10 ft) 30 low Hang Squat Snatch (45/75 lb) – Each snatch begins from below the knee. Training 3 rounds for time: 30 Wall Balls (10% max C&J)(9/10 ft) 30 low Hang Squat Snatch (55% max snatch) – Each snatch begins from below the knee. Competition: 75 min Warm up: 15 min See above Workout 1: 20 min Every 2:00 for 10 sets: 1 Snatch Balance NOTES
Workout 2: 15 min Today’s Rx Workout 3: 15 min 30 Rope Climb (15 ft) Stimulus & Goals
Stretching: 10 min 1 set: 1:30 Couch Stretch / leg WARM-UP
2 sets: 1:00 Row 1:00 Assault Bike 1:00 Plank EMOM 6: 3-5 Seated Box Jump – Increase height each minute. 2 sets: 5 High Pull Clean from the hang (empty barbell or training bar) 5 hang muscle cleans 5 partial Front Squat 5 Hang Power Clean 3 sets: 3 hang power cleans – Build in load. NOTES
Test 5 sets: On a 2:00 clock: :30 L-Sit 10 Burpees (12 in) Max distance DB Farmer Walks (35/50 lb) Rest for 1:00. – Use two DBs. Training On a 2:00 clock: :30 seated leg raise 10 Burpees Max distance DB Farmer Walks @ 20% DL each Rest for 1:00. – Use two DBs. Stimulus & Goals
Competition: 70 min Warm up: 15 min See Above Workout 1: 20 min 5 sets: 3 Hang Power Clean – Rest as needed between sets. NOTES
Workout 2: 10 min 400/500-m Row 30 Hang Power Clean (145/205 lb) 400/500-m row Stimulus & Goals
Workout 3: 15 min Today’s Rx Stretching: 10 min 2 sets: :30 Yoga - Cobra Position :30 alternating Scorpion Stretch WARM-UP
AMRAP 4:00: 10 mountain climbers 10 Air Squats 10 Pushups 5 hang High Pull Clean 5 hang muscle cleans 7-10 Hang Power Clean On a 6:00 clock: Build to a heavy hang power clean On a running clock: for 3 min At 0:00: 5 hang power cleans At 0:40: 3-5 hang power cleans Test For time: 400/500-m Row 30 Hang Power Clean (145/205 lb) 400/500-m row Training For time: 400/500-m Row 30 Hang Power Clean @ 65% max clean 400/500-m row Stimulus & Goals
Competition: Rest Day RECOVERY 2 sets: :30 Sit and Reach :30 forearm stretch / arm 8/20
RX 6 rounds for time: Run 400 m – Rest 3:00 between rounds. 8/21 RX For time: 400/500-m Row 30 Hang Power Clean (145/205 lb) 400/500-m row 8/22 RX 5 sets: On a 2:00 clock: :30 L-Sit 10 Burpees (12 in) Max distance DB Farmer Walks (35/50 lb) Rest for 1:00. – Use two DBs. 8/23 RX 3 rounds for time: 30 Wall Balls (14/20 lb)(9/10 ft) 30 low Hang Squat Snatch (45/75 lb) – Each snatch begins from below the knee. 8/24 RX AMRAP 8: 2 Wall Walk 4 Box Jump Over (24/30 in) 8/25 RX For load: Every 2:00 for 10 sets: 1 Snatch 8/26 RX For time with a partner: 30 Toes-to-Bar 1.5-mile Run 30 toes-to-bars 1.5-mile run 30 toes-to-bars – One partner works while one rests. Partition the runs and toes-to-bar sets as needed. WARM-UP
50 ft of each: Jog Skipping High Knees in place Lateral shuffle Toy Soldier Samson stretches (10 then jog) Crawling Spider Lunges (10 then jog) Bear-crawl Bunny hop Broad Jumps (5 then jog) Burpees Broad Jumps (5 then jog) – Perform a 50-ft jog back to the starting point after each movement. 1 set: 200-m jog (slow) – Rest 1:00 100-m Run (fast) – Rest 1:00 200-m run (fast) NOTES
Test / Training 6 rounds for time: Run 400 m – Rest 3:00 between rounds. Stimulus & Goals
Competition: 90 min Warm up: 15 min See above Workout 1: 30 min Today’s Rx Workout 2: 20 min 5 heavy sets: 3 Bench Press – Rest 2:00-3:00 between sets. Stimulus & Goals
Workout 3: 15 min Every 2:00 x 6 sets: 8/10-calorie Skierg 25-50-ft Handstand Walk Stimulus & Goals
Stretching: 10 min 1 set: 200-m walk 1:00 hamstring stretch / side WARM-UP
2 sets: 1:00 Row 10 Good Mornings 10 Front Squat 10 Push Press 1 set: 5 Deadlift+shrugs 5 Muscle Clean 5 Squat Clean 5 Jerk 5 clean and jerks Every 1:30 x 5-7 sets: 2 clean and jerks – Build in load to your first working set. NOTES
Test / Training 7 sets for load: 2 Clean and Jerk – Lift once every 3:00. Stimulus & Goals
Competition: 70 min Warm up: 15 min See Above Workout 1: 25 min Today’s Rx Workout 2: 10 min 3 rounds for time: 15 KB / Dumbbell Thruster (26/35 lb) 22/30-calorie Assault Bike – Use two KBs or DBs. Stimulus & Goals
Workout 3: 10 min 4 sets: 10 weighted Hip Extensions (14/20 lb) 10 hip extensions (fast) – Rest as needed between sets. Stimulus & Goals
Stretching: 10 min 1 set: 1:00 Couch Stretch / leg 1:00 active hang WARM-UP
2 sets: :10 Jumping Jack, slow :10 jumping jacks, moderate :10 jumping jacks, fast :30 alternating Reverse Lunges :30 Ring Rows 1 set: 30 Single-Unders 10 Hook behind heel squats 5 x single-single-double 10 alternating Pistol, slow 30 Double Unders 10 alternating Pistol, fast 1 set: 5 small Kip Swing + 5 big kips 1-3 Strict Pullup 3 kipping pull-ups + 3 Chest-to-Bar Pullups 2 Climbing pull-up drill 2 x 1-5 Bar Muscle up NOTES
Test AMRAP 5: 10 alternating Pistol 30 Double Unders 15 Pull-to-Stands AMRAP 5: 10 alternating Pistol 30 Double-Unders 12 Chest-to-Bar Pullups AMRAP 5: 10 alternating Pistol 30 Double-Unders 9 Bar Muscle up – Rest 1:00 between AMRAPs. Training AMRAP 5: 10 alternating Pistol to a box 90 Single-Unders 15 Pull-to-Stands Pullups AMRAP 5: 10 alternating Pistol to a box 30 Single-Unders 12 banded strict pull-ups AMRAP 5: 10 alternating Pistol to a box 30 Single-Unders 9 jumping ring muscle-ups – Rest 1:00 between AMRAPs. Stimulus & Goals
Competition: 75 min Warm up: 15 min See above Workout 1: 20 min Today’s Rx Workout 2: 10 min 5 sets: 100-ft sandbag bear hug carry (70/100 lb) :15-:30 Ring support hold – Rest :30 or less between each movement. Stimulus & Goals
Workout 3: 20 min 7 sets: 2:00 Row – Rest 1:00 between sets. Stimulus & Goals
Stretching: 10 min 1 set: :30 Calf Stretch / leg :30 Scorpion Stretch / arm :30 -1:00 banded lat stretch / arm WARM-UP
1 set: :20 easy Row :20 moderate row :20 hard row :20 Inch-worms + Pushups 1 set: :20 easy row :20 moderate row :20 hard row :20 Superman hold 1 set: :20 easy row :20 moderate row :20 hard row :20 Hollow Hold 1 round: 200-m row 1 round: 5 abmat sit-ups 5 AbMat sit-ups with bent legs 1 round: 5 GHD Sit-up to parallel 5 full range of motion GHD sit-ups 2 sets: 25-m front carry – take turns each set, trading off with partner. 1 set: P1: 200-m row P2: 200-m row P1: 50-m front carry P2: 50-m front carry P1: 5 GHD sit-ups P2: 5 GHD sit-ups Test For time with a partner: 1,000-m Row 400-m weighted front carry (70/100 lb) 100 GHD Sit-up 400-m weighted front carry 1,000-m row – Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry. Training For time with a partner: 1,000-m Row 400-m weighted front carry 50% Max Front Squat 100 GHD Sit-up / abmat sit-ups 400-m weighted front carry 1,000-m row – Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry. Competition: Rest day STRETCHING 1 set: 1:00 Foam Roll Upper Back 1:00 Foam Roll Low Back, left side 1:00 foam roll lower back, right side WARM-UP
On a 7:00 clock: 10 PVC Pass-throughs 10 Overhead Lunge 10 butt kickers / leg 10 Superman 5-10 piked push-up 3 sets: 3-5 deficit Handstand Pushup – Rest 1:00 between sets. 1 set: 10 double-KB / Dumbbell Deadlift 10 double-KB / Dumbbell Overhead Walking Lunge 8 double-KB / DB deadlifts 8 double-KB / DB overhead walking lunges – Use light loads for the 10s and workout weight for the 8s. 1 set: 2 deficit handstand push-ups 4 double-KB / DB deadlifts 6 double-KB / DB overhead walking lunges NOTES
Test FIBONACCI FINAL For time: 5-8-13: Deficit Handstand Pushup Double Dumbbell Deadlift (50/70 lb) – Touch all 4 heads of the DBs to the floor. Then… 89-ft double-KB or Dumbbell Overhead Walking Lunge (35/53 lb) Training For time: 5-8-13: single-arm DB seated strict press @ 35% max Shoulder press / each Double Dumbbell Deadlift (same DB's) – Touch all 4 heads of the DBs to the floor. Then… 89-ft double-KB or Dumbbell Overhead Walking Lunge Stimulus & Goals
Competition: 100 min Warm up: 20 min See Above Workout 1: 10 min Today’s Rx Workout 2: 25 min Every 2:30 building to a heavy set: 2 Hang Power Snatch 2 Hang Squat Snatch – Start at 65/95 lbs and add load with each set. Stimulus & Goals
Workout 3: 10 min AMRAP 8: 15 GHD Sit-up :30 Plank (forearms) Stimulus & Goals
Workout 4: 25 min On a 25:00 clock: :48 Assault Bike (slow-to-moderate) :12 Assault Bike (fast) Stimulus & Goals
Stretching: 10 min 2 sets: :30 seated pike stretch :30 Seated Straddle Stretch :30 single-leg straddle stretch / 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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