WARM-UP
5:00 Run, Assault Bike, Row, Skierg 1:00 Couch Stretch (each leg) 1:00 pigeon pose (each leg) 1:00 Inch-worm walkouts 1:00 bodyweight Box Steps NOTES
Test / Training For time with a partner: 1000 rucksack Box Steps (35/45 lb) (20 in) Training adjust weight, quantity, or box height – Both partners work at the same time. Talk to each other Competition: 115 min Warm up: 15 min See Above Workout 1: 75 min solo CHAD1000X For time: 1,000 weighted Box Steps (35/45 lb) (20 in) Stimulus & Goals
Workout 2: 15 min 5 sets: 10 Ring Dips :30 L-Sit NOTES
Stretching: 10 min 1 set: 2:00 Foam Roll Quad 1:00-2:00 Couch Stretch / leg
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Hey Y’all:
We just got some new swag! Blue sweatshirts are full-zip and $35. Maroon T-shirts are $20. Get ‘em while they last! -C- WARM-UP
3 sets: 30 Jumping Jack 20 butt kickers 20 High Knees in place 20 alternating Toy Soldier 20 alternating calf scoop stretch 3 sets: 200-m Run – Rest 1:00 between sets. NOTES
Test 3 rounds for time: 30 Pushups 20 kipping Pullups 10 Deadlift (135/185 lb) Training 3 rounds for time: 30 knee push-ups 20 Kip Swing 10 deadlifts (65% max) Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 30 min 4 sets for time: 800-m Run or 1,600/2,000-m Assault Bike – Rest 3:00 between efforts Stimulus & Goals
Workout 2: 30 min Today’s Rx 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 1 set: :45 Scorpion Stretch / arm 1:00 child’s pose stretch WARM-UP
1 set: 100-m jog 25-ft Toy Soldier 25-ft Walking Lunge 25-ft High Knees in place 25-ft butt kickers 25-ft shoo the turtles 25-ft Spider Lunges 25-ft Bear-crawl 25-ft Burpees + Broad Jumps 100-m jog 6 alternating Reverse Lunges Driving through the front foot with minimal back foot involvement. 6 alternating Pistol to a box or target Hips go back to the target and the knee tracks the toes. 6 Heel Hook Pistol Wrap the toe behind the heel and push both knees forward to squat below parallel. 6 alternating Pistol or scaling option Practice the movement that the athlete is going to perform in the workout. SKILL WORK
EMOM 8: :20-:30 Pistol practice MINI ROUND 1 set: 100-m run (slow) :20 Plank – :15 rest. 200-m Run (fast) :20 plank hold Test / Training 4 rounds for time: 1:00 cumulative Plank 400-m Run Competition: Rest Day Stretching 2 sets: :30 Yoga - Cobra Position :30 seated pike stretch / leg WARM-UP
1 set: 1:00 Assault Bike 10 slow Muscle Snatch (PVC) 10 Overhead Lunge (PVC) 10 Good Mornings (PVC) 10 Overhead Squat (PVC) 1 set: 1:00 Assault Bike 15 Ring Rows 15 Pushups 15 good mornings (empty barbell) 15 Shoulder Press 1 set: 10 snatch grip deadlift shrugs (from the hang) 3 rope Pull-to-Stands 1 set: 10 hang muscle snatches (empty barbell) 2 seated Rope Climb from the floor – Start legless, then use them when needed. 1 set: 10 Hang Power Snatch (empty barbell) 1 rope climb NOTES
Test 5 rounds for time: 7 Hang Power Snatch (75/115 lb) 3 Rope Climb Training 5 rounds for time: 7 hang power snatches (55% max snatch) 3 rope climbs / 9 Pull-to-Stands / 12 Lock Offs - pick one Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 10 min Today’s Rx Workout 2: 10 min EMOM 10: 1 Hang Power Snatch NOTES
Workout 3: 20 min 7 sets for load: 100-ft backward walking Sled Drag NOTES
Stretching: 10 min 1 set: :45 forearm stretch (extension) :45 forearm stretch (flexion) WARM-UP
3 sets: 10 Arm Circles forward 10 arm circles backward 10 Shoulder Press :30 Run, Assault Bike, Row, Skierg 1 set: 10 Push Jerk (empty bar) 5 Split Jerk (empty bar) 5 split jerks (add 10-45 lb to each side) 3 split jerks (add 10-25 lb to each side) 3 split jerks (add 10-25 lb to each side) 3 split jerks (add 10-25 lb to each side) – Take the bar out of a rack. NOTES
Test / Training 5 sets for load: 3 Split Jerk – Lift once every 3:00. Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min 4 rounds for time: 15 Bar Facing Burpee 15 Front Squat (85/115 lb) 75 Single-Unders Stimulus & Goals
Workout 3: 15 min EMOM 14: Minute 1 | :30 calorie Assault Bike Minute 2 | :30 GHD Sit-up Stimulus & Goals
Stretching: 10 min 1 set: 1:00 active hang 1:00 Couch Stretch / leg Hey Y’all:
Chad and Marriah Christophersen are hosting a send-off for Dan Kelly on Dec. 22nd around 7:30 p.m. There will be darts, ping pong and poker. Come say goodbye before Dan heads to Idaho! WARM-UP
1 set: 5 Inch-worm + Pushups 5 Up-Downs 5 Burpees 10 Air Squats (heels down) :30 Single-Unders 1 set: 10 lateral Leg Swing / leg 3 Bar Facing Burpee, slow 3 bar-facing burpees, fast 10 air squats (knees out) :30 single-unders 1 set: :15 Samson stretches / leg 4 bar-facing burpees, slow 4 bar-facing burpees, fast 10 air squats (depth below parallel) :30 single-unders Use an empty barbell :20-:30 front rack hold Point the elbows at the wall in front of you with the ribs pulled down. 2-3 front squat initiations Pull the hips behind the heels AND keep the elbows pointed at the wall. 3-5 Front Squat Lower the hip crease below the knees while keeping the elbows pointed at the wall. 5-8 front squats Squat down and immediately stand up without letting the elbows drop. BUILD-UP 2 sets: 7 front squats (building) – Rest 1:00-1:30 between sets. MINI ROUND
1 set: 8 bar-facing burpees 8 front squats 40 single-unders Test / Training 4 rounds for time: 15 Bar Facing Burpee 15 Front Squat (85/115 lb) Training @ 55% max 75 Single-Unders Stimulus & Goals
Competition: Rest Day SKILL WORK
EMOM 5: 5 Strict Ring Dips – Hold the bottom and top for :01 each. STRETCHING 1 set: 2:00 Foam Roll Quad 1:00 foam roll calves 12/10
Test 3 rounds: 16 alternating front-rack Reverse Lunges (105/155 lb) Accumulate :15 L-Sit 16 Toes-to-Bar Accumulate :15 L-sit – Take the bar from the floor. 12/11 Test 4 rounds for time: 15 Bar Facing Burpee 15 Front Squat (85/115 lb) 75 Single-Unders 12/12 Test 5 sets for load: 3 split jerks – Lift once every 3:00. 12/13 Test 5 rounds for time: 7 hang power snatches (75/115 lb) 3 rope climbs 12/14 Test 4 rounds for time: 1:00 cumulative plank hold 400-m run 12/15 Test 3 rounds for time: 30 push-ups 20 kipping pull-ups 10 deadlifts (135/185 lb) 12/16 Test For time with a partner: 1000 rucksack step-ups (35/45 lb) (20 in) – Both partners work at the same time. WARM-UP
1 set: :20 Plank 20 alternating single leg seated leg raise – Perform the plank on your hands. – Focus on getting the leg at least 6 inches off the ground. 1 set: 10 Air Squats 10 Situps :20 tuck hold – In the tuck-up, push into the ground with your arms and tuck your knees toward your chest. 1 set: 10 Front Rack Lunge (35/45 lb) 10 Hanging Knee Raises :20 single-leg L-Sit hold – In the single-leg L-sit hold, have athletes push into the ground with their arms, tuck one knee toward their chest, and then extend one leg. They can alternate which leg is extended. 1 set: 10 front rack lunges (add weight) 10 knees-to-armpits :10 L-sit hold – In the L-sit hold, have athletes push into the ground with their arms and then extend both legs. 1 set: 10 front rack lunges (add weight) 10 Toes-to-Bar :10 L-sit hold NOTES
Test 3 rounds: 16 alternating front-rack Reverse Lunges (105/155 lb) Accumulate :15 L-Sit 16 Toes-to-Bar Accumulate :15 L-sit – Take the bar from the floor. Training 3 rounds: 16 alternating front-rack Reverse Lunges (50% Front Squat) Accumulate :15 Hollow Hold 16 Bench Leg Raise Accumulate : Hollow Hold – Take the bar from the floor. Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 15 min EMOM 12: 2 Back Squat NOTES
Workout 3: 15 min 3 rounds for time: 21 Russian KB swing (35/53 lb) 200-m Run Rest 3:00 For time: 21 single-arm KB swings / arm (35/53 lb) 800-m run Stimulus & Goals
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side |
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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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