WARM-UP
1 set: 1:00 Row for meters :30 Hollow Hold 30 Shoulder Taps 1:00 row for meters :30 hollow rocks 20 piked shoulder taps 1:00 row for meters :30 Arch Rock 10 handstand shoulder taps 1:00 row for meters 1 set: 10 Scap Pull up 10 Kip Swing 10 kipping leg raises :20 Handstand 5 Toes-to-Bar :20 Handstand 5 toes-to-bars NOTES
Pre-workout: EMOM 5: 1-5 Waiter Walks RX 5 rounds for time: 1:00 Handstand 21 Toes-to-Bar INTERMEDIATE 5 rounds for time: 1:00 handstand hold 21 knees-to-armpits BEGINNER 5 rounds for time: 1:00 Plank 21 sit-ups Competition: 65 min Warm-up: 15 minutes See above Workout 1: 15 minutes Today's Rx Workout 2: 10 minutes Post-workout: On a 10:00 clock: Build up to a 5-rep max shoulder-to-overhead Workout 3: 15 minutes Accessory EMOM 15: Min. 1 | :20 ring-dip hold (top) Min. 2 | :20 ring-dip hold (bottom) Min. 3 | :40 max Pushups NOTES
Stretching: 10 minutes Accumulate: 30 ATY Drill – Use 2.5 or 5-lb plates
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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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