WARM-UP
1 set: 1:00 Row (easy pace) 10 weighted med-ball sit-ups with straight legs 10 Hanging Knee Raises 20 alternating Lunge 10 Pullups 1 set: 1:00 row (moderate pace) 10 GHD Sit-up to parallel 10 knees-to-armpits 20 alternating Pistol to a box 10 Chest-to-Bar Pullups 1 set: 1:00 row (workout pace) 10 GHD sit-ups 10 Toes-to-Bar 20 alternating Pistol 3-5 Bar Muscle up NOTES
RX / Intermediate / Beginner For load: EMOM 25: Min. 1-5 | 3 unbroken Clean Min. 6-10 | 2 unbroken cleans Min. 11-25 | 1 clean Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 20 min For time: 18/25-cal. Row 20 GHD Sit-up 5 Bar Muscle up 18/25-cal. row 20 Toes-to-Bar 5 bar muscle-ups 18/25-cal. row 20 Pistol 5 bar muscle-ups 18/25-cal. row 20 Walking Lunge 5 bar muscle-ups Stimulus & Goals
Workout 2: 25 min Today’s Rx Workout 3: 15 min Every 5:00 x 3 rounds: 800-m Run then… Every 3:00 x 5 rounds: 400-m run Stimulus & Goals
Strategy
Stretching: 10 min 2 sets: :30 Scorpion Stretch hold / side :30 pigeon pose / leg
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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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