Warm Up
On a 9:00 clock: 200 Single-Unders – Partner holds a Plank 100 Shoulder Taps – Partner holds a side plank hold 50 Pushups – Partner holds a wall sit 50 step-back Lunge – Partner holds a Superman 1 set: 20 fast Single-Unders 20 slow single-unders 10 single-leg single-unders / side 20 backward single-unders 10 fast backward single-unders 10 slow backward single-unders 10 single-leg backward single-unders / side Pre-workout: Every 1:30 for 5 sets: 8 heavy Kettlebell Swing – Go heavier than you would for a workout. 1 set: 5 single-arm KB / Dumbbell Deadlift / side :30 Single-Unders - Single-Unders - Double Unders 50-ft single-arm KB Farmer Walks 1 set: 5 KB Deadlift :30 double-under practice 50-ft KB farmers carry (walking) 1 set: 10 KB deadlifts (fast) :30 double-unders 100-ft KB farmers carry (fast) Rx 3 rounds for time: 20 KB / Dumbbell Deadlift (35/53 lb) 60 Double Unders 100-ft KB Farmer Walks INTERMEDIATE 3 rounds for time: 20 KB deadlifts (26/44 lb) 30 double-unders 100-ft KB farmers carry BEGINNER 3 rounds for time: 20 KB deadlifts (28/26 lb) 60 single-unders 100-ft KB farmers carry Stretching 2 sets: 1:00 standing Leg Swing (front and back) Competition: Rest Day
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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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