Warm Up
1 set: :30 Shoulder Taps (slow) :30 shoulder taps (fast) 1 set: :30 Superman (slow) :30 supermen (fast) 1 set: :30 knee push-ups (slow) :30 Pushups (fast) 1 set: :30 Scorpion Stretch (slow) :30 alternating scorpions (fast) 1 set: :30 Burpees (slow) :30 burpees (fast) RX / Intermediate / Beginner 7 sets for load: 3 Bench Press Post-workout: EMOM 8: :20 Handstand – Rest :40 Competition: 85 min Warm up: 20 min WARM-UP 1 set: :20 Row – Rest :10 :20 Single-Unders – Rest :10 10 Air Squats 1 set: :20 row – Rest :10 :20 Single-Unders – Rest :10 10 Reverse Lunges 1 set: :20 row – Rest :10 :20 Single-Unders – Rest :10 10 Pistol to a target 1 set: :20 row – Rest :10 :20 Single-Unders – Rest :10 10 Pistol Workout 1: 15 min For time: 10 Pistol 20 Double Unders 20 Pistol 40 double-unders 30 Pistol 60 double-unders 40 Pistol 80 double-unders 50 Pistol 100 double-unders Stimulus & Goals
Workout 2: 40 min 10 rounds for time: 400-m Run OR 400/500-m Row OR 800/1,000-m Assault Bike – Rest 2:00 between rounds. Stimulus & Goals
Stretching: 10 min 2-3 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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