Hey Ya'll,
Here is the skinny on the competition. Right now, we have 7 members signed up. The competition is July 9th, just under 2 weeks away. Even if you don't want to compete, you can volunteer as a judge or score keeper. If we don't have at least 10 members (5 teams signed up & paid) by Friday, I'll turn it back into an individual competition. The cost is $30 per person to cover cash prizes and a T-shirt (which we will order when we know how many competitors we have). Friday also gives me a week to come up with snarky team names for the randomly generated couples. If you don't like my team name, you can change it the day of the competition. I will post the teams the Friday morning before the comp, so you can touch base with your partner and strategize for 24 hours. To sweeten the pot, I will release the workouts today for those who are concerned. For full disclosure, these workouts were originally created by Adam and then modified for a partner competition. Originally, I wasn't going to let Adam compete since he made up the basis of the workouts. However, now that the teams are paired up at random, I don't think it is much of an advantage. Also, if we end up with an odd number in the Rx division, you might get stuck with me as the odd man out. I have trainers on stand-by in the scaled division as well. The primary rule on all workouts = one person working at a time. These are listed as Rx; the scaled division will be changed to fit the ability of the individual (still challenging, but possible). WOD I: 15-min. AMRAP 30 Deadlift 135 / 95 30 Toes to Bar 20 Clean and Jerk 135 / 95 20 Chest to Bar (has to contact) 10 Snatch 115 / 75 10 Bar Muscle-ups or 30 Burpee pull-ups (we will make sure you can reach the bar) Both members must do the same movement, but one person can do all of the movement. To keep bar loading fair. Plate changes have to be done by one person per bar. No changing of plates until both team members are done with that movement. Women's bar will have a 5# on the inside followed by a 15# and a 10#, Men's bars will have a 35# with a 10# on the outside. WOD II: 15-min. time cap 75 Wall Balls (20 / 14) 30 Cal Bike Max HSPU - you can rest on your head to prepare, but you cannot do a rep until your partner is standing. WOD III: No time cap Row 1000 M (each team gets one rower) 42 Box Jumps; can't jump until the other person lands (24" / 20") 30 Burpees to a #45 plate while holding a 25 / 15# plate 18 Back Squats 135 / 95 One person cannot approach the the rack until the other person has racked their bar. 200 Doubleunders or 600 singles Both members must do the same movement, but one person can do all of the movement. If you have any questions concerning the workouts or movements, text Clint @ (406) 839-8797.
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U.S. Army 1st Lt. Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar Province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his wife, Katie; his parents, Mr. and Mrs. Carlos E. Del Castillo; his brother, Carlos Andres; and sister, Anna. WARM-UP
1 set: 200-m Run 10 Inch-worm + Pushups 15 Jumping pull-ups 1 set: 200-m jog 10 piked push-up 10 Strict Pullup 1 set: 200-m jog (14/20 lb) 10 Up-Downs :30 Handstand 10 Pullups 1 set: 100-m jog (14/20 lb) 5 Burpees 5 Weighted Pull up 5 Handstand Pushup 5 Chest-to-Bar Pullups NOTES
Del RX For time: 25 Burpees 400-m weighted run (14/20 lb) 25 Weighted Pull up (14/20 lb) 400-m weighted run 25 Handstand Pushup 400-m weighted run 25 Chest-to-Bar Pullups 400-m weighted run 25 burpees INTERMEDIATE For time: 25 burpees 400-m weighted run (10/14 lb) 25 strict pull-ups 400-m weighted run 15 handstand push-ups 400-m weighted run 25 chin-over-bar pull-ups 400-m weighted run 25 burpees BEGINNER For time: 25 burpees 400-m run 25 Ring Rows 200-m run 15 Pushups 400-m run 25 Jumping pull-ups 200-m run 25 Burpees Stimulus & Goals
Competition: 80 min Warm up: 15 min See Above Work out 1: 30 min Del Workout 2: 15 min Snatch: 1 set for reps: 1:00 Snatch (55%) – Rest 3:00 1 set for reps: 1:00 snatches (50%) – Rest 3:00 1 set for reps: 1:00 snatches (45%) – Rest 3:00 NOTES
Workout 3: 15 min ACCESSORY - I 5 sets for separate loads: 5 snatch-grip push presses 5 muscle snatches NOTES
Stretching: 5 min 1 set: 1:00 Calf Foam Roll w/ barbell 1:00 Banded Shoulder Stretch / Side Warm up
1 set: 20 Box Steps (10/leg) 10 Cuban Press Barbell 5 Inch-worm 1 set: 20 box step-ups (10/leg) 10 Sumo Deadlift 10 single-arm Dumbbell High pull (10/side) 1 set: 15 Box Jumps 10 sumo deadlifts 10 single-arm hang DB high pulls (10/side) 2 sets: 7 Snatch Grip Deadlift 7 Snatch High Pull 7 Muscle Snatch 7 Overhead Squat 7 Hang Power Snatch 7 Power Snatch – Use a PVC on the first set and an empty barbell on the second set. 1-2 sets: 5 unbroken Sumo Deadlift High Pull RX / Intermediate AMRAP 9: 10 Box Jumps (20/24 in) 11 Sumo Deadlift High Pull (65/95 lb) – Athletes must step down from the box. BEGINNER AMRAP 9: 10 box step-ups (12/20 in) 11 sumo deadlift high pulls (35/45 lb) Post-workout: Accumulate: 3:00 face up GHD hold or Hollow Hold Stretching: 2 sets: :30 Calf Stretch / side :30 Couch Stretch / side :30 Standing Hamstring Stretch / side Competition: Rest Day 6/26
AMRAP 9: 10 Box Jumps (20/24 in) 11 Sumo Deadlift High Pull (65/95 lb) – Athletes must step down from the box. 6/27 Del For time: 25 Burpees 400-m weighted run (14/20 lb) 25 Weighted Pull up (14/20 lb) 400-m weighted run 25 Handstand Pushup 400-m weighted run 25 Chest-to-Bar Pullups 400-m weighted run 25 burpees 6/28 On a 20:00 clock: 10 rounds: 3 front squats 1:00 calories on any machine – Increase front squat load as desired. 6/29 AMRAP 10: 12 alternating Dumbbell Snatch (35/50 lb) 4 Bar Muscle up 6/30 5 sets for load: 5 Push Jerk 7/1 5 rounds for time: 63 Double Unders 15 Box Jump Over (20/24 in) 9 Hang Squat Clean (75/115 lb) – Athletes must step down from the top of the box. 7/2 5 rounds each for time with a partner: 150-m Run 15 Knee to Elbow 15 Burpees WARM-UP
3 sets: 20 slow calf raises 15 tibial raises 1:00 Row 2 sets: 7/10-cal. row 50 Single-Unders 20 bodyweight split squats 2 sets: 7/10-cal. row 30 Double Unders 10 Walking Lunge NOTES
Rx 3 rounds for time: 35/50-cal. Row 150 Double Unders 50 Walking Lunge Competition: 80 min Warm up: 15 min See Above Workout 1: 25 min Today’s Rx Workout 2: 15 min Back Squat 4 sets: 8 reps (100%) – Rest 1:00 between sets. NOTES
Workout 3: 15 min 5 rounds for time: 50-ft Prowler Push (25/45 lb) 25-ft Sled Drag (25/45 lb) NOTES
Stretching: 10 min Accumulate: 1:00 Lacrosse Ball Roll / Foot Party from 6 - 10 pm
3150 Driftwood Cir in Lockwood Space Theme costumes Volley ball, bouncy house / slide WARM-UP
1 set: 10 Inch-worms 15 Dumbbell Deadlift 200-m Run 1 set: 10 inchworm walkouts 20 single-arm KB deadlifts (10/side) 200-m run 1 set: 10 Burpees 10 Russian KB swing 200-m run 1 set: 10 Bar Over Burpees over the KB 10 KB swings to shoulder height NOTES
RX 5 rounds for time: 20 Bar Over Burpees over kettlebell 20 Russian KB swing (16/24 kg) INTERMEDIATE 5 rounds for time: 20 burpees over kettlebell 20 KB swings to shoulder height (12/16 kg) BEGINNER 5 rounds for time: 12 burpees over kettlebell 12 KB swings to shoulder height (8/12 kg) Stimulus & Goals
Post-workout: On a 5:00 clock: Max Turkish Get-up Competition: 75 min Warm up: 15 min See above Workout 1: 15 min Today’s Rx Workout 2: 15 min Snatch: Every :30 for 10 sets: 2 Snatch (60%) 1 set: 10 snatches (55%) (unbroken) 8 snatches (60%) (unbroken) 6 snatches (65%) (unbroken) 4 snatches (70%) (unbroken) 2 snatches (75%) (unbroken) NOTES
Workout 3: 15 min For time: 1,200-m weighted Run (14/20 lb) 50 weighted Box Jumps (20/24 in) 600-m weighted run 25 weighted box jumps Stimulus & Goals
Workout 4: 5 min 8 sets for total reps: :20 GHD Sit-up :10 rest NOTES
Stretching: 10 min Accumulate: 1:00 quad foam roll 1:00 Foam Roll Low Back 1:00 foam roll calves WARM-UP
2 sets: :45 Single-Unders 10 Scorpion Stretch 10 Deadlift 10 Bent over row 10 Shoulder Press 5 s Scap Pull up w/ a pause at the top and bottom – Use an empty barbell for the Dadlifts, rows, and presses. 2 sets: 5 Clean and Jerks (building) – Rest 1:00 between sets. 1 set: 10 Pullups 7 unbroken clean and jerks 15 Situps 10 pull-ups Rx 2 rounds for time: 50 Pullups 15 Clean and Jerk (95/135 lb) 75 Situps INTERMEDIATE 2 rounds for time: 25 pull-ups 15 clean and jerks (65/95 lb) 75 sit-ups BEGINNER 2 rounds for time: 20 Jumping pull-ups 10 clean and jerks (55/75 lb) 40 sit-ups Competition: Rest Day Stretch: 10 min 3 sets: :30 Doorway Pec Stretch / side :30 Banded Shoulder Stretch / Side WARM-UP
2 sets: 1:00 Couch Stretch (each leg) 1:00 pigeon pose (each leg) 1:00 frog stretch 3 sets: Run 200 m 20 Air Squats 1 set: 10 Back Squat (35/45 lb) 5 back squats (building) 5 back squats (building) 5 back squats (working weight) NOTES
Pre-workout: For load: EMOM 10: 2 back squats RX For time: 9-15-21: Back Squat (155/225 lb) – Run 400 m after each set of back squats. INTERMEDIATE For time: 9-15-21: Back squats (105/155 lb) – Run 400 m after each set of back squats. BEGINNER For time: 9-15-21: Back squats (65/95 lb) – Run 200 m after each set of back squats. Stimulus & Goals
Competition: 55 Min Warm up: 15 min See Above Workout 1: 15 min Today’s Rx Workout 2: 15 min 2 rounds for time: 50 Pullups 15 Clean and Jerk (95/135 lb) 75 Situps Stimulus & Goals
Strategy
Stretching: 10 min 2 sets: :30 Standing Quad Stretch / leg :30 Couch Stretch / leg WARM-UP
3 sets: 9/12-cal. Assault Bike 10 Dumbbell Deadlift 20 Alternating Spiderman Stretch (10/leg) :30 Hollow Hold 2 sets: (building) 8 DB deadlifts NOTES
Rx 7 rounds for reps: 15 Dumbbell Deadlift (35/50 lb) 1:00 calorie Assault Bike – Rest 1:00 INTERMEDIATE 7 rounds for reps: 15 DB deadlifts (20/35 lb) 1:00 calorie bike – Rest 1:00 BEGINNER 7 rounds for reps: 15 DB deadlifts (10/15 lb) 1:00 calorie bike – Rest 1:00 Post-workout: 5 sets each with a partner: :45 DB Front Rack Carry hold Max GHD Sit-up – P1 holds the front rack while P2 performs max GHD sit-ups. Partners switch after :45. Stimulus & Goals
Competition: 75 Min Warm up: 15 min See above Workout 1: 20 min Today’s Rx Workout 2: 15 min Deadlift 4 sets: 8 reps (100%) – Rest 1:00 between sets. NOTES
Workout 3: 15 min Every 3:00 for 15:00: 8 DB Bulgarian split squats (8/leg) 15 barbell Good Mornings NOTES
Stretching: 10 min 2 sets: :30 Leg Swing (across body)/leg :30 Sit and Reach |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
June 2022
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