WARM-UP
1 set: 1:00 Row (easy) 10 Scorpion Stretch 10 Pushups 10 Kip Swing 1 set: 1:00 row (moderate) 10 Push up + reach 10 Single Arm Ring Row / side 1 set: 1:00 row (hard) 5 Wall Walk 10 Shoulder Taps (back-to-wall) 10 feet-elevated Ring Rows EMOM 5: 15-25-ft Handstand Walk NOTES
RX 4 x 2:00 rounds for distance: 17/24 calorie Row Max distance Handstand Walk – Rest 1:00 between rounds. then… 4 x 2:00 rounds for calories: 24 Pushups Max calorie row – Rest 1:00 between rounds. – Score is total distance walked plus total calories rowed. INTERMEDIATE 4 x 2:00 rounds for distance: 12/18 calorie row Max rep Wall Walk – Rest 1:00 between rounds. then… 4 x 2:00 rounds for calories: 18 push-ups Max calorie row – Rest 1:00 between rounds. – Score is total distance walked plus total calories rowed. BEGINNER 4 x 2:00 rounds for distance: 8/12 calorie row Max distance Bear-crawl – Rest 1:00 between rounds. then… 4 x 2:00 rounds for calories: 12 push-ups Max calorie row – Rest 1:00 between rounds. – Score is total distance walked plus total calories rowed. Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 25 min Today’s Rx Workout 2: 15 min 5 sets for load: 1 Push Press 3 drop sets: 2 push presses – Use 70% of your best single. NOTES
Workout 3: 15 min Every 3:00 for 12:00: 10 single-arm Dumbbell High pull / arm 10 feet-elevated Ring Rows – Rest the remaining time in the 3:00 interval. NOTES
Stretching: 10 min Accumulate: Banded Shoulder Stretch / Side
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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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