WARM-UP
2 sets: 1:00 Row 1:00 Assault Bike 1:00 bottom of Front Squat hold EMOM 6: 3-5 Seated Box Jump – Increase height each minute. 1 set: 3 Clean (40%) 3 cleans (50%) 3 cleans (60%) 2 cleans (70%) 2 cleans (75%) 2 cleans (80%) NOTES
RX AMRAP 20: 15 Toes-to-Bar 10 Dumbbell Power Clean (35/50 lb) 800/1,000-m Assault Bike INTERMEDIATE AMRAP 20: 15 knees-to-armpits 10 DB power cleans (20/35 lb) 800/1,000-m Assault Bike BEGINNER AMRAP 20: 10 Hanging Knee Raises 10 DB power cleans (10/15 lb) 800/1,000-m Assault Bike Post-workout: 3 sets: :20 Assault Bike sprint for calories – Rest 2:00 between sets. Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 20 min 2 sets: 2 Clean (85%) 2 sets: 2 cleans (87%) 4 sets: 1 clean (90%) 2 sets: 1 clean (93%) NOTES
Workout 2: 20 min Today’s Rx Workout 3: 15 min 5 sets: 3 High Pull Clean NOTES
Stretching: 10 min Accumulate: 1:00 Sit and Reach (right leg) 1:00 sit and reach (left leg) 1:00 sit and reach (straddle)
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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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