WARM-UP
3 sets: :30 Row 15 Banded pull aparts 10 Scap Pull up 5 Shoulder Press with a :03 pause at the top – Use an empty bar or light load. 1 set: :30 row 2 Wall Walk with a :03 hold at the top 20 Walking Lunge 1 set: 200m jog 2 wall walks 10 piked push-up :30 Hollow Hold 20 walking lunges (lighter loading) 1 set: 200m jog 20 walking lunges (workout loading) NOTES
Test AMRAP 30 with a partner: 100-calorie Assault Bike 100 KB Snatch or DB snatches (53/70 lb) 100 Toes-to-Bar – Split work as needed with one person working at a time. Training AMRAP 30 with a partner: 100-calorie Assault Bike 100 KB Snatch or DB snatches (33% Snatch) 100 Toes-to-Bar, V-ups or sit ups – Split work as needed with one person working at a time. Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 20 min EMOM 14: Min. 1 | :30 Hollow Rock Min. 2 | :30 Strict Ring Dips NOTES
Workout 3: 15 min For time: 400-m Sled Drag (25/45 lb) 400-m Prowler Push NOTES
Stretching: 10 min 1 set: 200-m cooldown walk 1:00 double forearm stretch on wall
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10/15
Test AMRAP 30 with a partner: 100-calorie Assault Bike 100 KB Snatch or DB snatches (53/70 lb) 100 Toes-to-Bar – Split work as needed with one person working at a time. 10/16 Test For time: 2001-m Run or Row 11 Shoulder Press (85/115 lb) 11 Overhead Squat 11 Sumo Deadlift High Pull 11 Push Press 11 Front Squat 11 Squat Clean 11 Push Jerk 11 Back Squat 11 Deadlift 2001-m run or row – If athletes begin the WOD with a row, they finish with a run and vice versa. 10/17 Test AMRAP 12: 12 Ring Dips 12 Sumo Deadlift High Pull (75/115 lb) 10/18 Test / Training 6 sets for load: 3 Deadlift – Use the same load across all sets. 10/19 Test Every 2:00 for 6 rounds: 2 Rope Climb (15 ft) Max Wall Balls in remaining time (14/20 lb)(9/10 ft) – Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round. 10/20 Test 3 rounds for time: 40 Russian KB swing s (35/53 lb) 20 Box Jump Over (20/24 in) 10/21 Test For time and reps: EMOM 16: Min. 1 | Max Handstand Min. 2 | Dumbbell Press (25/35 lb) Min. 3 | Max hang from a pull-up bar Min. 4 | Strict Pullup – Score is total seconds held + total reps completed. – Perform just one attempt on the holds each minute. WARM-UP
3 sets: :30 Row 15 band Banded pull aparts 10 Scap Pull up 5 Shoulder Press with a :03 pause at the top – Use an empty bar or light load. 1 set: :30 row 2 Wall Walk with a :03 hold at the top 20 Walking Lunge 1 set: 200m jog 2 wall walks 10 piked push-up :30 Hollow Hold 20 walking lunges (lighter loading) 1 set: 200m jog 20 walking lunges (workout loading) NOTES
Test 2 rounds for time: 100-ft DB/KB Walking Lunge (53/70 lb) 400-m Run 10 Wall Walk 400/500-m Row Training 2 rounds for time: 100-ft DB/KB Walking Lunge (25% Back Squat) 400-m Run 10 Wall Walk 400/500-m Row Stimulus & Goals
Competition: 85 Min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 20 min For load: Every 1:30 x 10 sets: 3 Push Press NOTES
Workout 3: 15 min 4 sets for load: 1:00 KB front-rack hold 15 sumo stance Good Mornings NOTES
Stretching: 10 min 1 set: 1:00 foam roll glute-med / side 1:00 reach, roll, and lift WARM-UP
3 sets: 1:00 Run, Assault Bike, Row, Skierg 10 Staggered Stance Good Mornings / leg 10 Leg Swing / leg (front and back) 10 alternating Cossack Squat 1 set: 10 Deadlift (35/45 lb) 5 deadlifts (add 10-45 lb to each side) 5 deadlifts (add 10-45 lb to each side) 5 deadlifts (add 10-45 lb to each side) – Your next weight should be your starting weight. NOTES
Test AMRAP 7: Max Bar Muscle up – Perform 6 Burpee Box Jump (20/24 in) at the start of each minute including the start of the workout. Training AMRAP 7: Even Minutes: Max Pullups equivalent Odd Minutes: Max Ring Dips equivalent – Perform 6 Burpee Box Jump (55%) at the start of each minute including the start of the workout. Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 25 min For load: 5 sets: 10 Deadlift – Rest 2:00-3:00 between sets. NOTES
Workout 2: 10 min Today’s Rx Workout 3: 15 min For load: 12 Hang Squat Clean 1 Legless Rope Climb 10 hang squat cleans 1 legless rope climb 8 hang squat cleans 1 legless rope climb 6 hang squat cleans 1 legless rope climb 4 hang squat cleans – Increase loading across each set of squat cleans. Stimulus & Goals
Stretching: 10 min 2 sets: 1:00 child’s pose stretch 10 Scap Pull up – Hold the top of each scap pull-up for :01. WARM-UP
3 sets: 6 Pushups 8 alternating Cossack Squat 10 Goblet Squat – Increase DB load for the goblet squats each set. 4-5 sets: 5 Front Squat (building) – Build to 70-80% of 1-rep-max front squat. – Rest 1:00 between sets. Test / Training 5 sets for load: 5 Front Squat POST-WORKOUT SKILL WORK | 7:00 On a 3:00 clock for reps: 1:00 weighted sit-ups (20/30 lb) 1:00 V Ups 1:00 Situps – No rest between movements. – Use a DB held at the shoulders for the weighted sit-ups. Competition: Rest Day STRETCHING 1 set: 3:00 Foam Roll Quad – 1:00 both legs. – 1:00 left-leg bias. – 1:00 right-leg bias. WARM-UP
1 set: :20 Jumping Jack 5 Inch-worm 10 Samson stretches 10 scap-only ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating Cossack Squat 10 Ring Rows – Walk the feet forward to increase the difficulty of the row. 2 sets: 3 Jumping pull-ups :30 jump rope (Double Unders or Single-Unders) :30 Plank 10 Air Squats 2 sets: :10 Strict Pullup :10 rest :10 Pushups :10 rest :10 Air Squats NOTES
Test EMOM 12: Min. 1 | 6 Strict Pullup + 12 Pushups + 18 Air Squats Min. 2 | Max-rep Double Unders – Score is total reps. Training EMOM 12: Min. 1 | 30 sec Strict Pullup or banded strict pull-ups Min. 2 | Max-rep Single-Unders or Double Unders – Score is total reps. Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min 10 sets for calories: :30 Assault Bike at 60 RPMs :20 bike at 70 RPMs :10 bike at 80+ RPMs 1:00 bike sub 60 RPMs NOTES
Workout 3: 15 min Part 1: 5 sets for time: 100-m Farmer Walks (20/35 lb) – Rest 2:00 between sets. – Use two DBs. Part 2: 4 rounds for reps: :20 Walking Lunge walking lunges :10 rest Rest 2:00 4 rounds for reps: :20 Weighted Box Step (20 in) :10 rest
Stretching: 10 min 1 set: 1:30 Lacrosse Ball Roll / Foot 1:00 standing pike stretch WARM-UP
1 set: 5:00 slow Run, Assault Bike, Row, Skierg 3 sets: 10 PVC Pass-throughs 10 PVC Good Mornings 10 PVC Muscle Snatch 10 PVC Shoulder Press 1 set: 10 Deadlift (empty barbell) 10 High Pull Clean 10 Muscle Clean 10 partial Front Squat 10 Push Jerk 3 sets: 5 Clean and Jerk NOTES
Test Grace For time: 30 Clean and Jerk (95/135 lb) Training 30 Clean and Jerk (65%) Compare to 9/8/23 Stimulus & Goals
Competition: 70 min Warm Up: 20 min See Above Workout 1: 10 min Grace Workout 2: 15 min EMOM 14: 1 Clean NOTES
Workout 3: 15 min AMRAP 25: 30 GHD Sit-up 800-m Run Stimulus & Goals
1) 1,600/2,000-m C2 bike 2) 2,000/2,500-m air bike 3) 800/1,000-m row or ski Stretching: 10 min 1 set: 1:00 pigeon pose / side Warm up
1 set: 25-ft toe walk 25-ft heel walk 25-ft Bunny hop 25-ft Walking Lunge :20 Hollow Hold 10 Alternating Spiderman Stretch 1 set: 4 shuttle run (1 run = 25 ft down, 25 ft back) 5 Tuck Ups 10 Air Squats, slow – Focus on turning fully and then quarter-lunging to touch the floor during the runs. 1 set: 4 shuttle runs (1 run = 25 ft down, 25 ft back) 5 V Ups 10 air squats, fast – Focus on accelerating out of the touch at the start of each run. Frankenstein Front Squat
2-3 quarter squats 2-3 squats to above parallel 3-5 full-depth squats Every 2:00 x 4 sets/arm: 1 Dumbbell Power Clean 1 Dumbbell Power Snatch 1 Dumbbell Thruster 1 DB overhead squats – Complete the complex on each arm once every 2:00. 1 set: 5 DB thrusters – Use workout weight and two DBs. 1 set: 5 shuttle runs 10 V-ups 10 DB thrusters Test 9-15-21-27 reps for time: V Ups Dumbbell Thruster (20/30 lb) – Perform 10 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round. Training V Ups Air Squats – Perform 10 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round. Competition: Rest Day Stretching 1 set: 1:00 Couch Stretch / leg 1:00 Yoga - Cobra Position WARM-UP
AMRAP 4: 10 mountain climbers 10 Air Squats 10 Pushups 2 sets: 250-m Row 10 empty bar Bench Press 3 rounds: 20 pulls on the rower 5 bench presses – Add load each round. NOTES
Test MASTERS ONLINE SEMIFINAL TEST 22.1 For time: 500-m Row 30 Bench Press (105/155 lb) 1,000-m row 20 bench presses 2,000-m row 10 bench presses – 30:00 time cap. Training For time: 500-m Row 30 Bench Press (55%) 1,000-m row 20 bench presses 2,000-m row 10 bench presses – 30:00 time cap. Stimulus & Goals
Competition: 80 min Warm up: 20 min See above Workout 1: 15 min Today’s Rx Workout 2: 20 min 7 sets: 3 Weighted Pull up – Rest 1:00-2:00 between sets. NOTES
Workout 3: 15 min AMRAP 16: 2-4-6-8… Burpees DB alternating DB snatches (35/50 lb) Knee to Elbow Stimulus & Goals
Stretching: 10 min 1 set: 1:00 lacrosse ball pec mash / side 1:00 lacrosse ball shoulder mash / side 10/8
Test MASTERS ONLINE SEMIFINAL TEST 22.1 For time: 500-m Row 30 Bench Press (105/155 lb) 1,000-m row 20 bench presses 2,000-m row 10 bench presses – 30:00 time cap. 10/9 Test 9-15-21-27 reps for time: V Ups Dumbbell Thruster (20/30 lb) – Perform 10 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round. 10/10 Test Grace For time: 30 Clean and Jerk (95/135 lb) 10/11 Test EMOM 12: Min. 1 | 6 Strict Pullup + 12 Pushups + 18 Air Squats Min. 2 | Max-rep Double Unders – Score is total reps. 10/12 Test / Training 5 sets for load: 5 Front Squat 10/13 Test AMRAP 7: Max Bar Muscle up – Perform 6 Burpee Box Jump (20/24 in) at the start of each minute including the start of the workout. 10/14 Test 2 rounds for time: 100-ft DB/KB Walking Lunge (53/70 lb) 400-m Run 10 Wall Walk 400/500-m Row – Use two DB/KBs held in a farmers carry. |
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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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