WARM-UP
5:00 Skierg, Row or Assault Bike 2 sets: 10 scap shrugs 5 Inch-worm + Pushups 2 sets: 10 Deadlift (empty bar) 10 Kip Swing 1 set: 10 deadlifts (empty bar) 2 Pull-to-Stands 3 sets: 5 deadlifts (building) 1 Rope Climb NOTES
RX AMRAP 12: 2 Rope Climb 10 Deadlift (125/185 lb) 4 rope climbs 10 deadlifts 6 rope climbs 10 deadlifts – Continue adding 2 reps to the rope climb until time expires. INTERMEDIATE AMRAP 12: 1 rope climb 10 deadlifts (125/185 lb) 2 rope climbs 10 deadlifts 3 rope climbs 10 deadlifts – Continue adding 1 rep to the rope climb until time expires. BEGINNER AMRAP 12: 2 rope Pull-to-Stands 10 deadlifts (75/115 lb) 4 rope pull-to-stands 10 deadlifts 6 rope pull-to-stands 10 deadlifts – Continue adding 2 reps to the rope pull-to-stands until time expires. Post-workout: On a 10:00 clock: Build to a heavy 2-rep Deadlift Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min On a 20:00 clock: Build to a 1-rep Power Clean NOTES
Workout 3: 15 min 5 sets for load: 10 alternating Weighted Box Step (20/24 in) 10 alternating Reverse Lunges NOTES
Workout 4: 20 min 10 sets for calories: :30 Assault Bike at 60 RPMs :20 bike at 70 RPMs :10 bike at 80+ RPMs 1:00 bike sub 60 RPMs NOTES
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side / arm
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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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