WARM-UP
1 set: 2:00 Assault Bike, Row, or Skierg 10 alternating Samson stretches 10 alternating Scorpion Stretch 10 Inch-worm (no push-ups) 1 set: 1:30 bike, row, or skierg 20 alternating Lunge 10 Staggered Stance Good Mornings / leg 20 Situps 1 set: 1:00 bike, row, or skierg 10 alternating Box Steps 10 alternating Cossack Squat 10 Tuck Jumps 1 set: :30 bike, row, or skierg 100-ft DB Farmer Walks NOTES
RX AMRAP 10: 12 Weighted Box Step (25/35 lb) (20 in) 12 Dumbbell Deadlift 100-ft Farmer Walks INTERMEDIATE AMRAP 10: 12 DB box step-ups (15/25 lb) (20 in) 12 DB deadlifts 100-ft DB farmers carry BEGINNER AMRAP 10: 12 Box Steps (12/20 in) 12 DB deadlifts (10/15 lb) 100-ft DB farmers carry Post-workout: Accumulate: 50 DB Pushups + DB Renegade Row – One rep = 1 push-up + 1 renegade row. Stimulus & Goals
Competition: 75 min Warm Up: 20 min Workout 1: 10 min Today’s Rx Workout 2: 20 min Taylor For time: 4 rounds: 400-m Run 5 Burpee Muscle Up – Wear a vest (14/20 lb) Stimulus & Goals
Workout 3: 15 min Every 3:00 for 5 sets: For speed: 10 DB bench presses 20 Pushups NOTES
Stretching: 10 min 2 sets: :30 pigeon pose / leg
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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
April 2024
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