WARM-UP
1 set: 10 Inch-worms 15 Dumbbell Deadlift 200-m Run 1 set: 10 inchworm walkouts 20 single-arm KB deadlifts (10/side) 200-m run 1 set: 10 Burpees 10 Russian KB swing 200-m run 1 set: 10 Bar Over Burpees over the KB 10 KB swings to shoulder height NOTES
RX 5 rounds for time: 20 Bar Over Burpees over kettlebell 20 Russian KB swing (16/24 kg) INTERMEDIATE 5 rounds for time: 20 burpees over kettlebell 20 KB swings to shoulder height (12/16 kg) BEGINNER 5 rounds for time: 12 burpees over kettlebell 12 KB swings to shoulder height (8/12 kg) Stimulus & Goals
Post-workout: On a 5:00 clock: Max Turkish Get-up Competition: 75 min Warm up: 15 min See above Workout 1: 15 min Today’s Rx Workout 2: 15 min Snatch: Every :30 for 10 sets: 2 Snatch (60%) 1 set: 10 snatches (55%) (unbroken) 8 snatches (60%) (unbroken) 6 snatches (65%) (unbroken) 4 snatches (70%) (unbroken) 2 snatches (75%) (unbroken) NOTES
Workout 3: 15 min For time: 1,200-m weighted Run (14/20 lb) 50 weighted Box Jumps (20/24 in) 600-m weighted run 25 weighted box jumps Stimulus & Goals
Workout 4: 5 min 8 sets for total reps: :20 GHD Sit-up :10 rest NOTES
Stretching: 10 min Accumulate: 1:00 quad foam roll 1:00 Foam Roll Low Back 1:00 foam roll calves
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
March 2024
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