7/23 WARM-UP 1 set: 2:00 Assault Bike, Row, Skierg 10 alternating Samson stretches 10 alternating Scorpion Stretch 10 Inch-worm 1 set: 1:30 bike, row, or SkiErg 20 alternating Lunge 10 Staggered Stance Good Mornings / leg 20 Single-Unders 1 set: 1:00 bike, row, or SkiErg 10 walking lunges 10 alternating Cossack Squat 20 Double Unders 1 set: :30 bike, row, or SkiErg 100-m med-ball carry NOTES
Test 3 rounds for time with a partner: 100-m synchro Walking Lunge 200 Double Unders 400-m med-ball carry (14/20 lb) – Break up the double-unders between partners and switch who carries the ball as needed. Training 3 rounds for time with a partner: 100-m synchro Walking Lunge 400 Single-Unders / 200 Double unders / 300 Double & Single 400-m med-ball carry (14/20 lb) – Break up the single-unders between partners and switch who carries the ball as needed. Stimulus & Goals
Competition: 95 min Warm up: 15 min See Above Workout 1: 30 min Today’s Rx Workout 2: 20 min For load: 3 sets: Every 3:00 1 Back Squat 3 sets: Every 2:00 2 back squats 3 sets: Every 1:00 3 back squats Stimulus & Goals
Workout 3: 20 min EMOM 5: :30 max calorie Row EMOM 5: :40 max calorie row EMOM 5: :45 max calorie row EMOM 5: :50 max calorie row Stimulus & Goals
Stretching: 10 min 1 set: 1:00 pigeon pose / side
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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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