Warm Up:
1 set: :20 toe-touches :20 in-and-out :20 two-foot Plate Hop :20 lateral plate hops :20 Up-Downs to plate 10 alternating Box Steps (to the lower box height) – rest :10 between movements 1 set: :20 toe taps :20 lateral plate shuffle :20 left-leg plate hop :20 right-leg plate hop :20 burpees to plate 10 alternating step-ups (to the lower box height) – rest :10 between movements 1 set: :20 Calf Stretch / leg :30 Elbow to Instep + reach / leg 10 hamstring kick-ups / leg Every :45 for 4 sets: 100-m Run 1 set: 3 Box Jumps (slow) 3 Burpees (slow) 3 box jumps (moderate) 3 burpees (moderate) 3 tall box jumps (slow) – Rest :10-:15 between movements 1 set: 200-m run 3 box jumps (24/30 in) 6 box jumps (20/24 in) 9 burpees 200-m run RX / Intermediate For time: 400-m Run 12 Box Jumps (24/30 in) 400-m run 24 box jumps (20/24 in) 400-m run 36 burpees 400-m run BEGINNER For time: 200-m run 12 box jumps (12/20 in) 200-m run 24 box step-ups (12/20 in) 200-m run 36 burpees 200-m run Competition: Rest Day Stretching: Accumulate: 1:00 Sit and Reach (right leg) 1:00 sit and reach (left leg) 1:00 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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