WARM-UP
EMOM 8: Min. 1 | :45 Assault Bike Min. 2 | :45 Skierg or Single-Unders 1 set: 10 Toy Soldier 10 Groiner Stretch 15 Air Squats 5 Elbow to instep + hamstring stretch / leg 10 knee push-ups 3 sets: 5 Box Jumps (building in height) 2 sets: 5 Hand Release Push-ups 3 box jumps (workout height) NOTES
RX 10 rounds for time: 12 Box Jump Over (20/24 in) 12 Hand Release Push-ups INTERMEDIATE 10 rounds for time: 9 box jump overs (20/24 in) 9 hand-release push-ups BEGINNER 10 rounds for time: 9 box step overs (16/20 in) 9 hand-release knee push-ups Post-workout: 3 sets: 1:00 max Assault Bike – Rest 1:00 between sets. Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min Every 1:30 x 8 sets: 3 Back Squat (80%) – Target just above parallel. NOTES
Workout 3: 15 min 10 sets: 75-ft Prowler Push (50/90 lb) 75-ft Sled Drag :30 sandbag hold at the chest (100/150 lb) – Rest 1:00 between sets. NOTES
Stretching: 10 min Accumulate: 1:00 foam roll calves / leg 1:00 foam roll IT band / 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
May 2024
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