Warm up:
Try the movements and make a plan with your partner . . . if you have one . . . Tag Team Championship Fight Gone Bad 5 Rounds 1 min max Wall Balls 20 / 14# 1 min max Sumo Deadlift High Pull 75 / 55# 1 min max Box Jumps 20 / 18" 1 min max Push Press 1 min max calorie Row 1 min rest If you have a partner that has not been to the gym in the last 6 months you can split the workout however you want. If you don't have such a partner, you will do it by yourself. This is a fund raising WOD for VFW Andrew Pearson post. Throw some bones in the hat.
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Warm Up
Row 500m Then… 2 sets: :30 medicine ball Push Press :30 Single-Unders 2 sets: :30 Air Squats to a medicine ball :30 single-unders or double-unders 1 set: :30 medicine ball Thruster :30 double-unders or double-under attempts RX For time: 150 Wall Balls (14/20 lb)(9/10 ft) – Starting at 0:00 and every 2:00 after, perform 7 Burpees to a plate. INTERMEDIATE For time: 150 wall-ball shots (10/14 lb)(9/10 ft) – Starting at 0:00 and every 2:00 after, perform 7 burpees to a plate. BEGINNER For time: 100 wall-ball shots (6/10 lb)(9/10 ft) – Starting at 0:00 and every 2:00 after, perform 5 burpees to a plate. Post-workout: Accumulate: 2:00 Plank 2:00 Handstand Competition: Rest Day STRETCHING 3 sets: :30 Samson stretches / leg WARM-UP
1 set: 1:00 Row 10 alternating Cossack Squat 10 Single-Leg Deadlifts / leg (35/50 lb) 10 alternating Cossack squats 10 Situps 1 set: 10 Dumbbell Clean / arm (35/50 lb) 10 V Ups 10 Dumbbell Push Press / arm 10 Hanging Knee Raises 1 set: :30 row 5 DB cleans / arm (35/50 lb) 10 knees-to-armpits 5 Dumbbell Push Jerk / arm 1 set: :30 row 10 DB clean and jerks (35/50 lb) 5-10 Toes-to-Bar NOTES
RX 18.1 AMRAP 20: 8 Toes-to-Bar 10 single-Dumbbell Hang Clean and Dumbbell Push Jerk (35/50 lb) 12/14 calorie Row INTERMEDIATE AMRAP 20: 8 Hanging Knee Raises 10 single-DB hang clean and jerks (20/35 lb) 12/14 calorie row BEGINNER AMRAP 20: 8 Situps 10 single-DB hang clean and jerks (10/20 lb) 12/14 calorie row Stimulus & Goals
Competition: 100 min Warm up: 20 min See Above Workout 1: 20 min 18.1 Workout 2: 35 min For time: 400-m Run Rest 1:00 800-m run Rest 2:00 1,200-m run Rest 3:00 1,600-m run Stimulus & Goals
Workout 3: 15 min 4 sets for load: 10 Dumbbell lunge 15 weighted Hip Extensions 10 DB Straight Leg Deadlifts NOTES
Stretching: 10 min 1 set: 1:00 barbell forearm mash / side 1:00 double forearm stretch on wall WARM-UP
3 sets: 1:00 Row :20 Scap Pull up 10 Shoulder Press (building) 5 Seated Box Jump for max-height 1 set: 5 pause Split Jerk 5 split jerks – Use an empty barbell. EMOM 9: 1 pause split jerk + 1 split jerk (20-50%) – Pause in the dip. – Add load once every 3 minutes. 3-4 sets: 1 pause split jerk + 1 split jerk – Build in load to 70-80%. NOTES
RX / Intermediate 4 rounds for reps: 1:00 max Box Steps (20/24 in) 1:00 max calorie Assault Bike – Rest 1:00 between rounds BEGINNER 4 rounds for reps: 1:00 max box step-ups (12/20 in) 1:00 max calorie assault bike – Rest 1:00 between rounds Post-workout: 3 sets: 25 weighted GHD Hip Extension Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 20 min On a 20:00 clock: Build to a 1-rep max Split Jerk NOTES
Workout 2: 15 min Today’s Rx Workout 3: 15 min 5 sets for load: 5 Back Squat – Use 50% of your 1-rep-max. NOTES
Stretching: 10 min 2 sets: 1:00 saddle stretch 1:00 seated pike stretch Warm Up:
2 sets: 30 Jumping Jack 10 Bent over row 10 Upright Row 8 Shoulder Press 8 Push Press – Use an empty barbell. 1 set: 10 Bench Press (empty barbell) On a 7:00 clock: 3-5 bench presses (building) – Build to 70-80% of 1-rep-max bench press. RX / Intermediate / Beginner For load: 3-3-3-3-3 Bench Press 3-3-3-3-3 Shoulder Press 3-3-3-3-3 Push Press Competition: Rest Day Stretching: 1 set: 1:00 child’s pose stretch 1:00 Scorpion Stretch / arm WARM-UP
2 sets: 10 alternating Scorpion Stretch :30 Plank 10 toe-touches 1:00 Run, Assault Bike, Row, or Skierg 1 set: 5 Deadlift (empty barbell) 10 Situps :20 Jumping Jack 5 Hang Power Snatch 10 V Ups :20 jumping jacks 5 hang power snatches 10 Hanging Knee Raises :20 jumping jacks 5 hang power snatches 10 Toes-to-Bar 3 sets: 5 deadlifts 5 hang power snatches NOTES
Pre-workout: EMOM 6: 2 Hang Power Clean – Build to a heavy double. RX On a 1:30 clock x 5 sets: 10 Toes-to-Bar 10 Deadlift (75/115 lb) Max unbroken Hang Power Clean – Rest 1:00 between sets. INTERMEDIATE On a 1:30 clock x 5 sets: 10 knees-to-armpits 10 deadlifts (65/95 lb) Max unbroken hang power cleans – Rest 1:00 between sets. BEGINNER On a 1:30 clock x 5 sets: 10 Hanging Knee Raises 10 deadlifts (55/75 lb) Max unbroken hang power cleans – Rest 1:00 between sets. Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 15 min For time: 5 Strict Muscle up 100 Double Unders 4 strict muscle-ups 80 double-unders 3 strict muscle-ups 60 double-unders 2 strict muscle-ups 40 double-unders 1 strict muscle-up 20 double-unders Stimulus & Goals
Workout 3: 15 min 5 sets: Every 3:00 complete: 5 high Box Jumps 50-m Prowler Push NOTES
Stretching: 10 min 2 sets: :30 alternating Scorpion Stretch :30 forearm stretch / side 1/22
RX On a 1:30 clock x 5 sets: 10 Toes-to-Bar 10 Deadlift (75/115 lb) Max unbroken Hang Power Clean – Rest 1:00 between sets. 1/23 RX For load: 3-3-3-3-3 Bench Press 3-3-3-3-3 Shoulder Press 3-3-3-3-3 Push Press 1/24 RX 4 rounds for reps: 1:00 max Box Steps (20/24 in) 1:00 max calorie Assault Bike – Rest 1:00 between rounds 1/25 18.1 RX AMRAP 20: 8 Toes-to-Bar 10 single-Dumbbell Hang Clean and Dumbbell Push Jerk (35/50 lb) 12/14 calorie Row 1/26 RX For time: 150 Wall Balls (14/20 lb)(9/10 ft) – Starting at 0:00 and every 2:00 after, perform 7 Burpees to a plate. 1/27 Tag Team Championship Fight Gone Bad 5 Rounds 1 min max Wall Balls 20 / 14# 1 min max Sumo Deadlift High Pull 75 / 55# 1 min max Box Jumps 20 / 18" 1 min max Push Press 1 min max calorie Row 1 min rest 1/28 RX AMRAP 15 with a partner: 60 synchro Situps 40 Box Jumps (20/24 in) 20 Chest-to-Bar Pullups WARM-UP
1 set: 50 mountain climbers 10 Kang squats (unloaded) 10 Cossack Squat 10 Scorpion Stretch 10 Pushups 3 set: 1:00 Assault Bike 5 dumbbell front squat 5 Bar Facing Burpee 2 set: 5 Deadlift 5 Front Squat 5 Hang Squat Clean 5 Squat Clean – Use an empty barbell. 4-5 sets: 1 Power Clean + 1 Squat Clean – Build in load to get an idea of your first lift after finishing part 1 for the workout. NOTES
Pre-workout: Accumulate: 30 KB Turkish Get-up RX AMRAP 20 with a partner: 50 calorie Assault Bike 100 Kettlebell Swing (53/70 lb) 20 Wall Walk – Split work as needed; 1 partner works at a time. INTERMEDIATE AMRAP 20 with a partner: 40 calorie bike 80 KB swings (35/53 lb) 14 wall walks – Split work as needed; 1 partner works at a time. BEGINNER AMRAP 20 with a partner: 30 calorie bike 60 KB swings (18/26 lb) 10 Inch-worm + knee push-ups – Split work as needed, 1 partner works at a time. Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 15 min 18.2 and 18.2A On a 12:00 clock: For time: 1-2-3-4-5-6-7-8-9-10 reps for time of: Front Squat (35/50 lb) Bar Facing Burpee For load: 1-rep-max Clean Stimulus & Goals
Workout 2: 30 min 4 sets for time: 800-m Run or 1,600/2,000-m C2 Assault Bike – Rest 3:00 between efforts. NOTES
Workout 3: 15 min 4 sets: 20 weighted sit-ups 10 DB side bends / side 100-ft single-arm DB Waiter Walks / arm NOTES
Stretching: 10 min 2 sets: :30 pigeon pose / leg :30 Couch Stretch / leg WARM-UP
EMOM 9: Min. 1 | :45 Assault Bike (easy) Min. 2 | 15 GHD Hip Extension Min. 3 | 7 DB Goblet Squat (building) – Pause at the bottom of each goblet squat. 2 sets: 5 hang muscle cleans 5 Front Squat 5 tall squat cleans 5 Hang Squat Clean – Use an empty barbell. 4-5 sets: 3 hang squat cleans – Build in load to just under your first working set. NOTES
For time: 21-15-9-15-21: Calorie Row Chest-to-Bar Pullups INTERMEDIATE For time: 21-15-9-15-21: Calorie row Pullups BEGINNER For time: 12-9-6-9-12: Calorie row Jumping pull-ups Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 15 min 3 sets for load: 3 Hang Squat Clean – Build to a 3-rep max. 2 drop sets: 1 complex @ 95% 1 complex @ 90% NOTES
Workout 2: 10 min 3 sets for load: 3 High Pull Clean grip – Build to a heavy set of 3 reps. NOTES
Workout 3: 15 min Today’s Rx Stretch: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side WARM-UP
1 set: 10 over-the-fence 10 under-the-fence 20 Walking Lunge 10 Inch-worm + Pushups 10 Alternating Spiderman Stretch 20 alternating hip taps 10 Jumping Lunge 10 jump squat 20 double knee tucks 1 set 5 - 10 pause DB Goblet Squat 20 sec Bar Facing Burpee 5-10 DB goblet squat 20 sec bar facing burpees 5 - 10 dumbbell front squat 20 sec bar facing burpees 1 set w/ Barbell 5 Deadlift + shrug 5 Muscle Clean 8-10 Hang Squat Clean 8-10 Squat Clean On a 8 min clock Build up to 75 - 80% of 1 rep max clean 1 set: 2-3-4 DB squats Bar-facing burpees then… 1 clean (starting weight) RX Open 18.2 18.2A On a 12:00 clock: For time: 1-2-3-4-5-6-7-8-9-10 reps for time of: dumbbell front squat (35/50 lb) Bar Facing Burpee For load: 1-rep-max Clean INTERMEDIATE On a 12:00 clock: For time: 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats (20/35 lb) Bar-facing burpees – Athletes may step over their bar. For load: 1-rep-max clean BEGINNER On a 12:00 clock: For time: 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats (10/15 lb) Bar-facing burpees – Athletes may step over their bar. For load: 1-rep-max clean Competition: Rest Day Stretching: Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves |
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January 2023
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