Warm Up:
1 set: 400-m Run :30 Hollow Hold :30 Ring Rows 1 set: 200-m run :30 hollow rocks :30 ring rows (harder) 1 set: :45 shuttle run - 25 ft 10 Tuck Ups 10 Dumbbell Press 1 set: 10 shuttle runs 10 V Ups 10 DB presses 1 Set 5 Kip Swing 3 - 5 Strict Pullup 5 kipping Pullups 5 kipping pull up Pre-workout: 5 rounds for load with a partner: 100-ft single-arm Waiter Walks / arm – Each partner completes 5 rounds of 200 ft. – One partner works while the other rests. – Build in load to a heavy, unbroken set. 2 sets: 5 V Ups 5 Pullups 5 shuttle run – No rest between sets. RX For time: 21-18-15-12-9 reps: V Ups Pullups shuttle run – 1 shuttle run = 25 ft/8-m INTERMEDIATE For time: 21-18-15-12-9 reps: V-ups 12-10-8-6-4-reps: Pull-ups 21-18-15-12-9 reps: Shuttle runs – 1 shuttle run = 25 ft/8-m. BEGINNER For time: 15-12-9-6-3 reps: Situps Ring Rows Shuttle runs – 1 shuttle run = 25 ft/8-m. Competition: Rest Day Stretching: Accumulate: 1:00 Lacrosse Ball Roll / Foot
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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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