WARM-UP
1 set: 20 Jumping Jack 10 Situps 1:00 Plank :20 Assault Bike 1 set: 20 Jumping Jack 10 GHD Sit-up to parallel 30 alternating handstand shoulder taps (against the wall) :20 bike 1 set: 20 jumping jacks 10 GHD sit-ups 100-ft Handstand Walk :20 bike NOTES
RX / Intermediate / Beginner 5 sets for load: 5 Back Squat Competition: 70 min Warm up: 20 min See Above Workout 1: 15 min 3 rounds for reps: 1:00 GHD Sit-up 1:00 standing bike (for calories) 1:00 Handstand Walk – Rest 2:00 between sets. NOTES
Workout 2: 10 min AMRAP 7: 20 Double Unders 5 Chest-to-Bar Pullups Stimulus & Goals
Workout 3: 15 min For as many sets as possible: 500-m Row @ 2:00/1:50 500-m row @ 1:58/1:48 500-m row @ 1:56/1:46 – Continue to reduce by :02 in each set until failure. – Rest 1:00 between intervals. Stimulus & Goals
Stretching: 10 min 2 sets: 1:00 Foam Roll Quad 1:00 saddle stretch
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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
March 2024
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