WARM-UP
2 sets: 1:00 Skierg 15 PVC Pass-throughs 10 Pushups 5 Strict Pullup – Pause in the hang of the pull-up for :03. 2 sets: 3 Shoulder Press (empty barbell) 3 Push Press 3 Push Jerk 3 Split Jerk 3-4 sets: 1-2 push presses 1-2 push jerks 1-2 split jerks – Build in load to just under your first working set. NOTES
Test 5 rounds for time: 21-calorie Assault Bike 9 Deadlift (95/135 lb) 6 Push Jerk 3 Squat Snatch Training 5 Rounds 21 cal Bike 9 Deadlift @ 80 - 85% Squat Snatch 6 Push Jerk @ same 3 Squat Snatch @ same Stimulus & Goals
Competition: 85 min Warm up: 15 min See Above Workout 1: 20 min 7 sets for load: 1 Push Press + 1 Push Jerk + 1 Split Jerk Stimulus & Goals
Workout 2: 20 min Today’s Rx Workout 3: 20 min 4 sets for completion: 100-m sandbag bear hug carry (70/100 lb) 1:00 L-Sit (accumulate) NOTES
Stretching: 2 sets: :45 child’s pose stretch :45 Seated Straddle Stretch
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WARM-UP
2 sets: 10 alternating scorpion stretches :30 plank hold 10 toe touches :30 single-unders 1 set: 5 push-ups to down dog 10 air squats :20 double-unders 5 stagger stance good mornings/leg 10 up-downs :20 crossovers 5 reverse lungs/leg 10 air squats :20 double-unders 10 burpees-to-target NOTES
3 rounds for time: 15 Burpees-to-target (6 in) 50 Double Unders 15 burpees-to-target 50 crossover singles – Athletes may only use one jump rope. Training 6 Rounds 5 laps Ladder Icky Shuffle 15 Burpees Stimulus & Goals
Competition: 75 min Warm up: 15 min See Above Workout 1: 20 min Today’s Rx Workout 2: 20 min EMOM 5: :30 max calorie row EMOM 5: :40 max calorie row EMOM 5: :45 max calorie row EMOM 5: :50 max calorie row Stimulus & Goals
Workout 3: 10 min 2016 REGIONALS EVENT 7 For time: 21 thrusters (65/95 lb) 3 legless rope climbs (15 ft) 15 thrusters 2 legless rope climbs 9 thrusters 1 legless rope climb Stimulus & Goals
Stretching: 10 min 1 set: 1:00 Scorpion Stretch / arm 15 slow Calf Stretch + slow calf raises / leg Hey everyone,
Just finished getting the donations compiled for Camp Patriot. This year, along with climbing both of the Twin Towers almost 10 times together as a gym, we raised $415. Nice work, and thanks for keeping veterans in a front-of-mind status this 9/11. Don't forget the Veteran's Run on Nov 5. This 5K event to help support veterans’ funerals is being coordinated by our own Brandon S. Sign up with the QR code on the desk at the gym for a $5 discount. Have a great weekend! -C- Show up as early as 6:30
7:00 Food (Homemade Stroganoff) 7:30 Poker ($20 buy in) 2038 St Andrews BYOB Confirm with either Clint (406.839.8797) or Daniel K. (406.599.6809) WARM-UP AMRAP 3: 10 mountain climbers 10 Air Squats 5 Push Up to Down Dog 2 sets: 5 Thruster (workout weight) 1 Rope Climb or scaling option – Rest 1:00 between sets. 2016 Regionals Event 7 Test For time: 21 Thruster (65/95 lb) 3 Legless Rope Climb 15 thrusters 2 Legless Rope Climb 9 thrusters 1 Legless Rope Climb Training Same except Thrusters @ 55% max Rope Climb, Pull-to-Stands x3 or lock offs x4 Stimulus & Goals
SKILL WORK Accumulate: 2:00 L-Sit hold – Scale to complete in sets of :15 or more. STRETCHING 2 sets: :30 Cossack Squat / leg :30 double forearm stretch WARM-UP
2 sets: 100-m jog 50-ft Toy Soldier 50-ft alternating quad stretch 50-ft High Knees in place 50-ft butt kickers 50-ft alternating Walking Lunge 50-ft Broad Jumps 50-ft skip for height 50-ft skip for distance 2 sets: 250-m Row 200-m Run NOTES
Test / Training Jerry For time: 2,000-m Row 1,600-m Run 2,000-m row compare to 1/20/22 Stimulus & Goals
Competition: 85 min Warm up: 15 min See Above Workout 1: 30 min Jerry Workout 2: 15 min For load: Every 1:30 for 10 sets: 3 Hang Power Snatch – Above the knee. NOTES
Workout 3: 15 min 4 sets: 10 single-leg GHD Hip Extension / leg 5 Weighted Box Step / leg (20 in) NOTES
Stretching: 10 min 1 set: 200-m recovery walk 2:00 Foam Roll Quad WARM-UP
1 set: 3:00 Run, Assault Bike, Row, Skierg 2 sets: :20 Jumping Jack 10 alternating Cossack Squat :20 mountain climbers 10 plate squats 1 set: 10 Deadlift (empty barbell) 10 deadlift to mid-thigh 10 deadlift and shrug 10 Muscle Clean 10 Front Squat 10 Hang Squat Clean 10 Squat Clean 4 sets: 3-5 squat cleans – Build to weight. NOTES
Test / Training For load, on a running clock: From 0:00-7:00: Find a 5-rep-max Squat Clean From 7:00-14:00: Find a 3-rep-max squat clean From 14:00-21:00: Find a 1-rep-max squat clean Stimulus & Goals
Competition: 95 min Warm up: 15 min See Above Workout 1: 25 min Today’s Rx Workout 2: 20 min 5 sets: 5 handstand push-up negatives 5 single-arm DB seated strict press / arm :30 max Handstand Pushup – Rest 2:00 between sets. NOTES
Workout 3: 25 min 3 rounds for time: 30 GHD Sit-up 30 Power Snatch (55/75 lb) Stimulus & Goals
Stretching: 10 min 1 set: 1:30 Couch Stretch / side WARM-UP
2 sets: 12 straight-leg sit-ups 12 Superman 12 PVC Muscle Snatch On GHD 5 knee extension initiations Starting and staying upright, kick the legs straight and reach for the pad. 5 GHD Sit-up to parallel, slow Lower slowly to parallel, and then extend the knees to sit upright. 5 GHD sit-ups to parallel, fast Lower quickly, but with control, and then extend the knees to sit upright. 5 GHD sit-ups, full range of motion Lower the shoulders below the hips, and then extend the hips to sit upright. 2 sets: 5 touch-and-go Snatch – Use workout weight – Rest :30-1:00 between sets. 1 set: 10 GHD sit-ups (substitute with weighted sit-ups) or scaling option. 10 unbroken Power Snatch. Test 3 rounds for time: 30 GHD Sit-up 30 Power Snatch (55/75 lb) Training 3 rounds for time: 30 GHD Sit-up / abmat sit-ups 30 Power Snatch (55% max) Post WOD: For completion: 200-m double-KB overhead carry – Use a load that allows for 100-m or more at a time. Competition: Rest Day RECOVERY 1 set: 1:00 lacrosse ball shoulder mash / side 1:00 Yoga - Cobra Position WARM-UP 1 set: 200-m jog 10 Inch-worm + Pushups 10 alternating Elbow to Instep 1 set: 200-m jog 10 Up-Downs 10 DB Renegade Row 10 Dumbbell Press 1 set: 200-m jog 10 Burpees 20 Farmer Walks steps 20 DB Front Rack Carry steps 1 set: 200-m jog 5 Man Makers NOTES
Test For time: 21-15-9: Man Makers (35/50 lb) – Perform a 100-ft Farmer Walks after each set. – Use two DBs. Training For time: 21-15-9: Man Makers (20% C&J in each hand) – Perform a 100-ft Farmer Walks after each set. – Use two DBs. Stimulus & Goals
Competition: 70 min Warm up: 15 min See Above Workout 1: 15 min Today’s Rx Workout 2: 15 min For time: 30-25-20-15-10: GHD Sit-up 1-2-3-4-5: Rope Climb (15 ft) Stimulus & Goals
Workout 3: 15 min EMOM 14: 2 Power Snatch NOTES
Stretching: 10 min 2 sets: :30 pigeon pose / leg :30 Couch Stretch / leg 9/17
Test For time: 21-15-9: Man Makers (35/50 lb) – Perform a 100-ft farmers carry after each set. – Use two DBs. 9/18 Test 3 rounds for time: 30 GHD Sit-up 30 Power Snatch (55/75 lb) 9/19 Test / Training For load, on a running clock: From 0:00-7:00: Find a 5-rep-max Squat Clean From 7:00-14:00: Find a 3-rep-max squat clean From 14:00-21:00: Find a 1-rep-max squat clean 9/20 Test / Training Jerry For time: 2,000-m Row 1,600-m Run 2,000-m row 9/21 2016 Regionals Event 7 Test For time: 21 Thruster (65/95 lb) 3 Rope Climb 15 thrusters 2 rope climbs 9 thrusters 1 rope climb 9/22 Test 3 rounds for time: 15 Burpees-to-target (6 in) 50 Double Unders 15 burpees-to-target 50 crossover singles – Athletes may only use one jump rope. 9/23 Test 5 rounds for time: 21-calorie Assault Bike 9 Deadlift (95/135 lb) 6 Push Jerk 3 Squat Snatch |
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
September 2023
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