WARM-UP
2 sets: 30 Jumping Jack 20 butt kickers 20 High Knees in place 20 alternating Toy Soldier 20 alternating calf scoop stretch 2 sets: 50-m Run 100-m run 200-m run – Rest 1:00 between runs. NOTES
RX / INTERMEDIATE 3 rounds for time: 300-m Run :30 rest 200-m run :30 rest 100-m run :30 rest BEGINNER 3 rounds for time: 200-m run :30 rest 100-m run :30 rest 50-m run :30 rest Post-workout: 3 sets: 25 GHD Sit-up 15 Banded Side Steps (left) 15 banded side-steps (right) Stimulus & Goals
Competition: 65 min Warm up: 20 min See Above Workout 1: 15 min Today’s RX Workout 2: 20 min 5 x AMRAP 3: 1,000/1,200-m Assault Bike Max rep back rack Weighted lunge – Rest 2:00 between AMRAPs and increase load each set. Women: 55-65-75-95-105 lb Men: 75-95-115-135-155 lb Stimulus & Goals
Stretching: 10 min Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves
0 Comments
WARM-UP
2 sets: 5 clean grip Deadlift to mid-thigh (empty barbell or training bar) 5 High Pull Clean 5 Muscle Clean 5 Front Squat 5 Hang Clean 5 Clean 1 set: 3 Clean (20%) 3 cleans (40%) 3 cleans (50%) 2 cleans (60%) 1 clean (70%) 1 clean (75%) NOTES
Pre-workout: EMOM 12: Min. 1 | :20 ring-dip hold (top) Min. 2 | :20 ring-dip hold (bottom) Min. 3 | 5 muscle-up transitions RX For time: 21-15-9: Front Squat (125/185 lb) Weighted Box Step-overs (25/35 lb) (20 in) INTERMEDIATE For time: 21-15-9: Front squats (95/135 lb) DB box step-overs (15/25 lb) (20 in) BEGINNER For time: 15-12-9: Front squats (55/75 lb) Box Steps (20 in) Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 20 min 3 sets: 2 Clean (75%) 4 sets: 2 Clean (78%) NOTES
Workout 2: 10 min Every 2:00 x 5 sets: 3 deficit High Pull Clean (100%) – Stand on at a 2-3″ deficit. NOTES
Workout 3: 10 Min Today’s Rx Stretching: 10 min 2 sets: :30 pigeon pose / leg :30 Couch Stretch / leg Hey Y’all,
Mike Adams is hosting a pre-Thanksgiving party this Wednesday night. Drinks by the fire at 2559 10th Road in Worden. Also, on Black Friday we will be open from 5:30 AM to 1:30 PM. Warm Up
3 sets: :30 Assault Bike – Rest :10 :30 Ring Rows – Rest :10 :30 Hollow Rock – Rest :10 On a 7:00 clock: Build to a heavy set of 4 Weighted Pull up – Rest :45-1:00 between sets 2 sets: 5/8 calorie Assault Bike 3 weighted pull-ups – Rest :30-1:00 between sets and increase the load on the second set. RX For time: 21 Weighted Pull up 19/27 calorie Assault Bike 15 weighted pull-ups 15/21 calorie Assault Bike 9 weighted pull-ups 10/15 calorie Assault Bike – Increase pull-up weight after each round. INTERMEDIATE For time: 21 Strict Pullup 19/27 calorie bike 15 strict pull-ups 15/21 calorie bike 9 strict pull-ups 10/15 calorie bike BEGINNER For time: 15 banded strict pull-ups 15/21 calorie bike 12 banded pull-ups 10/15 calorie bike 9 banded pull-ups 7/10 calorie bike Post-workout: 5 sets: 15 DB Floor Press 20 Banded pull aparts Competition: Rest Day Stretching: 3 sets: :20 Doorway Pec Stretch / side 10 PVC Pass-throughs 11/20
RX For time: 21 Weighted Pull up 19/27 calorie Assault Bike 15 weighted pull-ups 15/21 calorie Assault Bike 9 weighted pull-ups 10/15 calorie Assault Bike – Increase pull-up weight after each round. 11/21 RX For time: 21-15-9: Front Squat (125/185 lb) Weighted Box Step-overs (25/35 lb) (20 in) 11/22 RX / INTERMEDIATE 3 rounds for time: 300-m Run :30 rest 200-m run :30 rest 100-m run :30 rest 11/23 NATE AMRAP 20: 2 Muscle Up 4 Handstand Pushup 8 Kettlebell Swing (53/70 lb) 11/24 Burn the Bird? 11/25 RX For time with a partner: Power Snatch (75/115 lb) 11/26 RX For time: 35/50 cal. Assault Bike 1:00 L-Sit 50 Wall Balls (14/20 lb) (9/10 ft) WARM-UP
2 sets: 5 clean Deadlift to mid-thigh (empty barbell or training bar) 5 High Pull Clean 5 Muscle Clean 5 Front Squat 5 Hang Clean 5 Clean 1 set: 5 Clean (20%) 3 cleans (40%) 3 cleans (50%) 2 cleans (60%) 1 clean (70%) NOTES
Pre-workout: On a 6:00 clock: Build to a heavy 1-rep Hang Clean RX The Capitol For time: 20 Power Clean (135/205 lb) 2,400-m Run 200-m KB Farmer Walks (53/70 lb) 200-m plate carry (35/45 lb) INTERMEDIATE For time: 20 power cleans (105/155 lb) 2,400-m run 200-m KB farmers carry (35/53 lb) 200-m plate carry (25/35 lb) BEGINNER For time: 20 power cleans (55/75 lb) 1,600-m run 200-m KB farmers carry (18/26 lb) 200-m plate carry (10/15 lb) Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 20 min MAIN LIFT 3 sets: 3 Clean (70%) 3 sets: 3 cleans (75%) NOTES
Workout 2: 25 min The Capitol Workout 3: 15 min 5 sets for load: 3 High Pull Clean 3 high hang clean NOTES
Stretching Accumulate: 2:00 Seated Straddle Stretch – Hold :40 on the left leg, right leg, and in the center. WARM-UP
3 sets: 1:00 Row, Assault Bike, or Skierg 5 Inch-worm 10 Pushups – Rest 1:00 between sets. 2 sets: 5 Shoulder Press (empty barbell) :10 Handstand against the wall 5 handstand push-up negatives 3 sets: 3 shoulder presses 3 Handstand Pushup NOTES
RX 3 sets for reps: Max-rep unbroken Handstand Pushup then… 5 sets for load: 3 Shoulder Press INTERMEDIATE 3 sets for reps: Max-rep unbroken piked push-up then… 5 sets for load: 3 shoulder presses BEGINNER 3 sets for reps: Max-rep unbroken Pushups then… 5 sets for load: 3 shoulder presses Post-workout: Accumulate: 100 alternating handstand shoulder taps Stimulus & Goals
Competition: 105 min Warm up: 20 min See Above Workout 1: 30 min Today’s Rx Workout 2: 10 min AMRAP 7: 20 Double Unders 5 Chest-to-Bar Pullups Stimulus & Goals
Workout 3: 15 min 3 sets: 5 Back Squat – Building to your heaviest set of 5. NOTES
Workout 4: 20 min 5 sets: 75-ft Prowler Push (50/90 lb) 75-ft Sled Drag :30 sandbag hold at the chest (100/150 lb) – Rest 2:00 between sets. NOTES
Stretching: 10 min 3 sets: 10 ATY Drill :30 reach, roll, and lift PARTNER DYNAMIC WARM-UP
1 set: Partner 1 | :40 Row Partner 2 | :40 alternating Scorpion Stretch Partner 2 | :40 row Partner 1 | :40 alternating scorpion stretch 1 set: Partner 1 | :40 row Partner 2 | :40 alternating Lunge Partner 2 | :40 row Partner 1 | :40 alternating lunges 1 set: Partner 1 | :40 row Partner 2 | :40 Situps Partner 2 | :40 row Partner 1 | :40 sit-ups 2 sets: 10 alternating Dumbbell lunge 10 GHD Sit-up RX AMRAP 20 with a partner: Partner 1 simultaneous Max-calorie Row Partner 2 simultaneous 10 Dumbbell lunge (25/35 lb) 15 GHD Sit-up – Partners alternate after one partner finishes the 10 DB lunges and 15 GHD sit-ups. INTERMEDIATE AMRAP 20 with a partner: Max-calorie row 10 Dumbbell lunge (25/35 lb) 15 GHD sit-ups to parallel BEGINNER AMRAP 20 with a partner: Max-calorie row 10 DB lunges (10/15 lb) 15 Situps Post-workout: 3 sets: 25 GHD Hip Extension STRETCHING Accumulate: 2:00 frog stretch WARM-UP
1 set: 10 Deadlift (empty barbell) 10 Bent over row (empty barbell) 10 deadlifts (empty barbell) 15 Situps 1 set: 10 High Pull Clean (empty barbell) 5 jumping chest-to-bar pull-ups 10 Power Clean (empty barbell) 5 jumping chest-to-bar pull-ups 1 set: 10 Push Press (empty barbell) 5 Chest-to-Bar Pullups 10 Push Jerk (empty barbell) 5 chest-to-bar pull-ups 1 set: 5 Clean and Jerk (empty barbell) 1-2 Bar Muscle up 5 clean and jerks (empty barbell) 1-2 bar muscle-ups 3 sets: 3 clean and jerks NOTES
RX For time: 12-9-6: Clean and Jerk (125/185 lb) Bar Muscle up INTERMEDIATE For time: 12-9-6: Clean and jerks (95/135 lb) Chest-to-Bar Pullups BEGINNER For time: 12-9-6: Clean and jerks (55/75 lb) Jumping chest-to-bar pull-ups Post-workout Accumulate: 50 Strict Ring Dips Competition: 70 min Warm up: 20 min See Above Workout 1: 10 min Today’s Rx Workout 2: 15 min 3 sets: 5 Bench Press – Building to your heaviest set of 5. NOTES
Workout 3: 15 min 4 sets: 50-ft Farmer Walks 20 weighted GHD Hip Extension – Rest 1:00-2:00 between sets. NOTES
Stretching: 10 min 2 sets: :30 Couch Stretch :30 pigeon pose / leg |
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
Categories |