WARM-UP
1 set: 100-m jog 5 Inch-worm + Pushups 10 banded PVC Pass-throughs 15 Banded pull aparts 1 set: 200-m jog 10 KB or Dumbbell Deadlift (light) 1 set: 30 Jumping Jack 10 Russian KB swing (light) 1 set: 30 mountain climbers 10 Russian KB swings (light) 1 set: 30 skier jacks 10 Russian KB swings (working weight) NOTES
RX 3 rounds for time with a partner: 60 Russian KB swing (53/70 lb) 800-m Run – Split runs up as needed. One partner works while the other rests; during the runs, the resting partner holds a KB in the front rack position. INTERMEDIATE 3 rounds for time with a partner: 60 Russian KB swings (35/53 lb) 800-m run – Split runs up as needed. One partner works while the other rests; during the runs, the resting partner holds a KB in the front rack position. BEGINNER 3 rounds for time with a partner: 40 Russian KB swings (18/26 lb) 400-m run – Split runs up as needed. One partner works while the other rests; during the runs, the resting partner holds a KB in the front rack position. Stimulus & Goals
Competition: 95 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 30 min 10 x 1:00 rounds for calories: 60-yard shuttle run (5 yards, 10 yards, 15 yards) 3 Deadlift (205/315 lb) Max Assault Bike – Rest 2:00 between rounds. Stimulus & Goals
Workout 3: 15 min AMRAP 15: 15 DB Bent Over Rows, left arm (35/50 lb) 15 DB rows, right arm 50-ft Handstand Walk Stimulus & Goals
Stretching: 10 min Accumulate: 2:00 Seated Straddle Stretch – Hold :40 on the left leg, right leg, and in the center.
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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
April 2024
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