WARM-UP
3 sets: 10 Scorpion Stretch (slow) 10 table tops (slow) :20 Sit and Reach (middle) :20 sit and reach (left leg) :20 sit and reach (right leg) 3 set: 1:00 Row (easy to moderate pace) 10 Good Mornings + hop 10 Leg Swing / leg 1 set: 200-m Run 1:00 row (faster than workout pace) 200-m run NOTES
Pre-workout: EMOM 6: 2 Hang Squat Snatch RX AMRAP 5: 10 Squat Snatch (75/115 lb) 20 Box Jump Over (20/24 in) 30 Pullups Rest 5 minutes AMRAP 5: 10 Power Snatch (75/115 lb) 20 box jump-overs (20/24 in) 30 Strict Pullup INTERMEDIATE AMRAP 5: 10 squat snatches (55/75 lb) 20 box jump-overs (20/24 in) 15 kipping pull-ups Rest 5 minutes AMRAP 5: 10 power snatches (55/75 lb) 20 box jump-overs (20/24 in) 15 strict pull-ups BEGINNER AMRAP 5: 10 Hang Power Snatch (35/45 lb) 20 Box Steps-overs (12/20 in) 20 Jumping pull-ups Rest 5 minutes AMRAP 5: 10 Hang Power Snatch (35/45 lb) 20 box jump-overs (12/20 in) 20 Ring Rows Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 20 min Yesterday Rx 4 rounds for time: 400-m Run 400/500-m Row Stimulus & Goals
Workout 2: 15 min Today’s Rx Workout 3: 20 min 10 sets: 75-ft Prowler Push (50/90 lb) 75-ft Sled Drag – Rest 1:00 between sets. NOTES
Stretching: 10 min 3 sets: :20 Doorway Pec Stretch / side 20 Banded pull aparts
0 Comments
Leave a Reply. |
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
Categories |