WARM-UP
2 set: 30 Jumping Jack 10 Push Up to Down Dog 10 Alternating Spiderman Stretch 1 set: 20 skier jacks :20 ring-dip hold (top) 20 skier jacks :20ring-dip hold (bottom) 10 Air Squats 1 set: 10 Up-Downs 10 foot-assisted Ring Dips 10 wall-ball front squats 1 set: 30 High Knees in place (in place) 10 jumping ring dips 10 wall-ball push presses to the target 1 set: 30 butt kickers (in place) 5-10 Ring Dips 10 Wall Balls NOTES
Pre-workout: EMOM 5: 3 Hang Squat Clean – Build in load. Test AMRAP 10: 3 Wall Balls (14/20 lb) 3 Ring Dips 6 wall-ball shots 6 ring dips 9 wall-ball shots 9 ring dips Etc … – Continue to add 3 reps to both movements until time expires. Training AMRAP 10: 3 wall-ball shots (14/20 lb) / (10/14 lb) / (6/10 lb) 1 ring dips / foot-assisted ring dips 6 wall-ball shots 2 ring dips 9 wall-ball shots 3 ring dips Etc … – Continue to add 3 reps to the wall-balls and 1 rep to the ring dips until time expires. Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 10 min Today’s Rx Workout 2: 15 min For time: 1,200-m weighted run (14/20 lb) 50 Weighted Box Step (20/24 in) 600-m weighted run 25 weighted box jumps Stimulus & Goals
Workout 3: 15 min 4 sets: 100-ft Handstand Walk 1:00 Plank – Rest 2:00 between sets. NOTES
Stretching: 10 min 1 set: 1:00 Foam Roll Quad 1:00 Couch Stretch / side
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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
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