WARM-UP
1 set: 5 Inch-worm Pushups 10 banded PVC Pass-throughs 15 Banded pull aparts 1 set: 200-m Run 10 Single-Leg Deadlifts / leg 10 Kip Swing 5 Up-Downs 1 set: 200/250-m Row 10 Russian KB swing (light) 10 kip swings (bigger) 5 up-downs 1 set: 200-m run 5-10 Pullups 5 Burpees 1 set: 200/250-m row 5-10 Chest-to-Bar Pullups 5 burpees-to-target NOTES
Rx On a 20:00 clock, each for time: From 0:00-5:00: 800-m sprint From 5:00-10:00: 75 Chest-to-Bar Pullups From 10:00-15:00: 75 Burpees-to-target From 15:00-20:00: 800/1,000-m Row – Score is total combined work time. INTERMEDIATE On a 20:00 clock, each for time: From 0:00-5:00: 800-m sprint From 5:00-10:00: 50 chest-to-bar pull-ups From 10:00-15:00: 50 burpees-to-target From 15:00-20:00: 800/1,000-m row – Score is total combined work time. BEGINNER On a 20:00 clock, each for time: From 0:00-5:00: 600-m sprint From 5:00-10:00: 75 Ring Rows From 10:00-15:00: 50 burpees-to-target From 15:00-20:00: 600/750-m row – Score is total combined work time. Post-workout: 1 set: 200-m Overhead Run (35/45 lb) 50 V Ups 200-m overhead plate carry Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 20 min 5 Rounds: 10 Power Clean (125/185 lb) 200-ft. Walking Lunge Stimulus & Goals
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side
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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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