Warm up:
1 set: 5 Inch-worm + 3 Pushups / rep :30 Shoulder Taps 15 Hollow Rock 15 Superman :30 Kip Swing 1 set: 130/150-m Row 10 single-Dumbbell Overhead Walking Lunge 130/150-m row 5 single-arm DB overhead walking lunges / arm – For the first 10 lunges, hold one DB with both arms. 1 set: 1-2 Muscle Up 25-ft single-arm DB overhead walking lunge 200-m row 25-ft single-arm DB overhead walking lunge 1-2 muscle-ups RX For time: 10 ring Muscle Up 150-ft single-arm Dumbbell Overhead Walking Lunge (25/35 lb) 800/1000-m Row 150-ft single-arm DB overhead walking lunge (25/35 lb) 10 ring muscle-ups INTERMEDIATE For time: 10 jumping ring muscle-ups 100-ft single-arm DB overhead walking lunge (25/35 lb) 800/1000-m row 100-ft single-arm DB overhead walking lunge (25/35 lb) 10 jumping ring muscle-ups BEGINNER For time: 10 low-ring muscle-up transitions 100-ft single-arm DB overhead walking lunge (10/15 lb) 600/750-m row 100-ft single-arm DB overhead walking lunge (10/15 lb) 10 low-ring muscle-up transitions Post-workout: Accumulate: 50 GHD Sit-up 50 med-ball Russian Twist (14/20 lb) Competition: Rest Day Stretch: 2 sets: 10 Cuban Press Barbell (PVC) 10 Y-raises (use small plates) 10 T-Raise (use small 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
May 2024
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