WARM-UP
2 sets: 10 Alternating Spiderman Stretch 10 Leg Swing / leg (across body) 1 set: :30 Single-Unders 5 Dumbbell Deadlift / arm 5 Push Up to Down Dog 1 set: :30 jump rope 5 DB sumo deadlift high pulls / arm 10 alternating Plank reach through 1 set: :30 jump rope 10 alternating Dumbbell Muscle Snatch 10 Ring Push Ups (more vertical body position) 1 set: :30 jump rope 10 alternating DB snatches 10 Ring Push Ups (more horizontal body position) NOTES
RX 3 rounds for time: 30 alternating DB snatches (35/50 lbs) 25 Ring Push Ups 100 Double Unders INTERMEDIATE 3 rounds for time: 30 alternating DB snatches (25/40 lbs) 15 ring push-ups 75 double-unders BEGINNER 3 rounds for time: 20 alternating DB snatches (15/25 lbs) 15 Pushups 100 Single-Unders Post-workout: 1 set: Max ring row hold (top of row) – Rest 1:00 Max Ring Rows – Rest 1:00 Max ring row hold (top of row) Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min 5 sets for max calories: 3:00 Assault Bike – Rest 1:00 between sets. Stimulus & Goals
Workout 3: 15 min 4 sets for load: 6 weighted chin-ups 25 seated rows with a band – Rest 2:00 between sets. NOTES
Stretching: 10 min Accumulate: 1:00 alternating s Scorpion Stretch :30 banded crossbody shoulder stretch / arm :30 Lacrosse Ball Roll / Foot
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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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