WARM-UP
2 sets: 10 alternating Scorpion Stretch :30 Plank 10 toe-touches :30 Single-Unders 1 set: 5 KB / Dumbbell Deadlift / arm 10 Air Squats :20 Double Unders 5 single-arm KB swings / arm 10 Up-Downs :20 double-unders 5 Russian KB swing 10 air squats :20 double-unders 10 Kettlebell Swing 10 Burpees NOTES
Pre-workout: On an 8:00 clock: Legless Rope Climb climb practice. – Rest 2:00-3:00 between sets. RX / Intermediate For total reps: 1:00 Double Unders 1:00 Air Squats 2:00 double-unders 2:00 Kettlebell Swing (35/53 lb) 3:00 double-unders 3:00 Burpees BEGINNER For total reps: 1:00 Single-Unders 1:00 air squats 2:00 single-unders 2:00 kettlebell swings (18/26 lb) 3:00 single-unders 3:00 burpees Stimulus & Goals
Competition: 90 min Warm up: 20 min Workout 1: 15 min Today’s Rx Workout 2: 20 min For completion: 200-m sandbag bear-hug carry (70/100 lb) 100-m left-arm DB overhead carry (35/50 lb) 100-m right-arm DB overhead carry 200-m sandbag bear-hug carry – Rest as needed between movements. Stimulus & Goals
Workout 3: 25 min For time: 600/750-m Skierg 40 Box Jump Over (20 / 24 in) 400/500-m SkiErg 30 box jump-overs (20 / 24 in) 200/250-m SkiErg 20 box jump-overs (20 / 24 in) – Rest 3:00 20 Wall Walk Stimulus & Goals
Stretching: 10 min 1 set: 1:00 double-forearm stretch 1:00 saddle stretch :30 Calf 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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