WARM-UP
2 sets: 10 Pushups 10 PVC Pass-throughs 10 table tops 10 PVC Push Press 2 sets: :20 Row, Assault Bike, or Skierg 5 DB Dumbbell Press (lighter DBs) :20 Tuck Jumps 2 sets: :20 Burpees-to-target 10 Dumbbell Push Press (workout weight) NOTES
Pre-workout: EMOM 7: 2 Thruster RX AMRAP 12: 10 Dumbbell Push Press (35/50 lb) 12 Burpees-to-target (12″) INTERMEDIATE AMRAP 12: 10 DB push presses (20/35 lb) 12 burpees-to-target (12″) BEGINNER AMRAP 12: 10 DB push presses (10/15 lb) 12 burpees Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min 4 rounds for time: 1:00 Handstand 7 Power Clean (115/165 lb) 14 Toes-to-Bar Stimulus & Goals
Workout 3: 15 min 4 sets: 10 single-leg GHD Hip Extension / leg 10 Pistol / leg NOTES
Stretching: 10 min 3 sets: :20 Doorway Pec Stretch / side 20 Banded pull aparts
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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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