WARM-UP
2 sets: 1:00 Run, Assault Bike, Row, or Skierg 5 Snatch Grip Deadlift to mid-thigh (45/35 lb) 5 Snatch High Pull 5 Muscle Snatch 5 Overhead Squat 5 Hang Snatch 5 Snatch 3 sets: 5 snatches (building in load) 5 Bar Facing Burpee NOTES
RX 3 rounds for time with a partner: 800-m Run 10 Rope Climb 50 Overhead Squat (65/95 lb) – Run together and split the rope climbs and squats as needed. INTERMEDIATE 3 rounds for time with a partner: 800-m run 5 rope climbs 50 overhead squats (35/45 lb) – Run together and split the rope climbs and squats as needed. BEGINNER 3 rounds for time with a partner: 400-m run 12 Pull-to-Stands 50 overhead squats (PVC) – Run together and split the rope climbs and squats as needed. Stimulus & Goals
Competition: 100 min Warm up: 20 min See Above Workout 1: 10 min Yesterday Rx For time: 3-6-9-12-15: Bar Facing Burpee Power Snatch (95/135 lbs) Stimulus & Goals
Workout 2: 35 min Today’s Rx Workout 3: 25 min 6 sets for max calories: 3:00 Assault Bike – Rest 1:00 between sets. Stimulus & Goals
Stretching: 10 min 3 sets: :30 Lacrosse Ball Roll / Foot :30 hamstring stretch / leg :30 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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