WARM-UP
3 sets: :40 Run, Assault Bike, Row, Skierg (easy) :20 run, bike, row, skierg (moderate-to-hard) 2 sets: 10 Single-Leg Deadlifts / leg 5 Inch-worm + Pushups :30 alternating Dead Bugs 5 Burpees 4 sets: 5 Deadlift 5 burpees-to-target – Build-in load up to workout weight and rest :30-1:00 between sets. NOTES
RX 5 rounds for time: 5 Deadlift (185/275 lb) 10 Burpees-to-target INTERMEDIATE 5 rounds for time: 5 deadlifts (155/225 lb) 10 burpees-to-target BEGINNER 5 rounds for time: 5 deadlifts (95/135 lb) 10 burpees-to-target Post-workout: On a 5:00 clock: :30 Handstand hold – Rest :30 Stimulus & Goals
Competition: 60 min Warm up: 20 min See above Workout 1: 10 min Today’s Rx Workout 2: 25 min 5 rounds: 400/500-m Row 15 strict handstand push-ups 20-m double KB / Dumbbell Overhead Walking Lunge (12/16 kg) Stimulus & Goals
Stretching: 5 min 3 sets: :30 down dog – Rest :30 between sets.
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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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