WARM-UP
2 sets: 1:30 Row (easy) 10 Up-Downs + Broad Jumps 10 Box Steps 10 alternating Reverse Lunges 1 set: :45 row (easy) :45 row (moderate) 20 Air Squats 10 Burpees + vertical jumps to target (12″) 1 set: :30 row (easy) 1:00 row (hard) 10 Burpee Box Jump Over 10 Pistol NOTES
RX / Intermediate 7 sets for load: 5 strict Weighted Pull up 5 strict weighted ring dip BEGINNER 7 sets: 5 strict banded Pullups 5 strict banded Ring Dips Post-workout: 400-m DB farmers carry Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 10 min Yesterday’s Rx AMRAP 8: 2 alternating Pistol 2 Box Jump Over (20 in) 4 alternating Pistol 4 box jump-overs 6 alternating Pistol 6 box jump-overs – Continue adding 2 reps to each movement until time expires. Stimulus & Goals
Workout 2: 20 min BIKE DEADLIFT EMOM 20: Min. 1 | 10/15 cal Assault Bike Min. 2 | 3 Deadlift (225/315 lb) Stimulus & Goals
Workout 3: 25 min Today’s Rx Stretch: 5 min 2-3 sets: :20 Doorway Pec Stretch / side 20 Banded pull aparts
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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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