WARM-UP
EMOM 9: Min. 1 | 1:00 easy Assault Bike Min. 2 | :30 hard Assault Bike Min. 3 | 10 walking Samson stretches 1 set: 10 Toy Soldier 10 Groiner Stretch 15 Air Squats 5 Elbow to instep + hamstring stretch / leg 15 jump squat 3 sets: 5 Box Jumps (building in height) 2 sets: 100-m bike 3 box jumps (workout height) NOTES
RX / Intermediate / Beginner 7 sets for load: 3 Clean and Jerk Post-workout: On a 3:00 clock: 1:00 Air Squats 1:00 empty bar Thruster 1:00 empty bar Overhead Squat – No rest between movements. Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 20 min 6 rounds for time: 15 Box Jumps (24/30-in) 800/1,000-m Assault Bike Stimulus & Goals
Workout 2: 20 min Today’s Rx Workout 3: 15 min EMOM 15: Min. 1 | :20 ring-dip hold (top) Min. 2 | :20 ring-dip hold (bottom) Min. 3 | :40 max Pushups NOTES
Stretching: 10 min 2 sets: 1:00 Foam Roll Quad / side 15 reach, roll, and lift on foam roller
0 Comments
Leave a Reply. |
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
Categories |