WARM-UP
1 set: 2:00 Row, Assault Bike, or Skierg (conversation pace) 10 Leg Swing / leg (forward and backward) 10 Push Up to Down Dog 1 set: 1:00 row, bike, or ski 10 Box Steps-overs 20/24 in) 10 jump squat 1 set: :30 row, bike, or ski 5 Box Jumps (20/24 in) 10 Up-Downs 5 Box Jump Over (clear the box) – Scale the height as needed. 3 sets: 3 box jump-overs 2 shoulder-to-overhead 1 Rope Climb NOTES
RX 5 rounds for time with a partner: 20 Front Squat (75/115 lb) 30 Kettlebell Swing (53/70 lb) 40 partner medicine-ball sit-ups (14/20 lb) – Split the squats and swings as needed; one partner works at a time. – Alternate reps on the sit-ups. INTERMEDIATE 5 rounds for time with a partner: 20 front squats (65/95 lb) 30 kettlebell swings (35/53 lb) 40 partner medicine-ball sit-ups (10/14 lb) – Split the squats and swings as needed; one partner works at a time. – Alternate reps on the sit-ups. BEGINNER 5 rounds for time with a partner: 20 Goblet Squat (26/35 lb) 15 kettlebell swings (26/35 lb) 20 Situps – Split the squats and swings as needed; one partner works at a time. – Alternate reps on the sit-ups. Competition: 75 min Warm up: 20 min See Above Workout 1: 10 min For time: 30 Box Jump Over (20/24 in) 20 shoulder-to-overheads (95/135 lbs) 10 Rope Climb – Must clear the box. Stimulus & Goals
Workout 2: 15 min Front Squat: – Build to a 3-rep-max. – Rest 2:00-3:00 between attempts. NOTES
Workout 3: 20 min On a 20:00 clock: 5 sets for reps: 0:00-2:00 200-m Run Max Burpees 2:00-4:00 – Rest Stimulus & Goals
Stretching: 10 min Accumulate: 1:00 Foam Roll Upper Back 1:00 Foam Roll Quad
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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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