WARM-UP
1 set: 50 mountain climbers 10 Kang squats (unloaded) 10 Cossack Squat 10 Scorpion Stretch 10 Pushups 3 set: 1:00 Assault Bike 5 dumbbell front squat 5 Bar Facing Burpee 2 set: 5 Deadlift 5 Front Squat 5 Hang Squat Clean 5 Squat Clean – Use an empty barbell. 4-5 sets: 1 Power Clean + 1 Squat Clean – Build in load to get an idea of your first lift after finishing part 1 for the workout. NOTES
Pre-workout: Accumulate: 30 KB Turkish Get-up RX AMRAP 20 with a partner: 50 calorie Assault Bike 100 Kettlebell Swing (53/70 lb) 20 Wall Walk – Split work as needed; 1 partner works at a time. INTERMEDIATE AMRAP 20 with a partner: 40 calorie bike 80 KB swings (35/53 lb) 14 wall walks – Split work as needed; 1 partner works at a time. BEGINNER AMRAP 20 with a partner: 30 calorie bike 60 KB swings (18/26 lb) 10 Inch-worm + knee push-ups – Split work as needed, 1 partner works at a time. Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 15 min 18.2 and 18.2A On a 12:00 clock: For time: 1-2-3-4-5-6-7-8-9-10 reps for time of: Front Squat (35/50 lb) Bar Facing Burpee For load: 1-rep-max Clean Stimulus & Goals
Workout 2: 30 min 4 sets for time: 800-m Run or 1,600/2,000-m C2 Assault Bike – Rest 3:00 between efforts. NOTES
Workout 3: 15 min 4 sets: 20 weighted sit-ups 10 DB side bends / side 100-ft single-arm DB Waiter Walks / arm NOTES
Stretching: 10 min 2 sets: :30 pigeon pose / leg :30 Couch Stretch / leg
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
March 2024
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