WARM-UP
1 set: 1:00 Row 10 alternating Samson stretches 10 alternating Plank reach through 10 Box Steps (20/24 in) 1 set: 1:00 row 10 Situps 10 alternating Dumbbell Deadlift 10 alternating V Ups 10 alternating DB sumo deadlift high pulls 1 set: 1:00 row 10 v-ups 10 DB Weighted Box Step 10 alternating DB snatches NOTES
RX For time: 42/60 calorie Row then… 21-15-9-3: Toes-to-Bar Weighted Box Step (20/24 in) (35/50 lb) Alternating DB snatches (35/50 lb) then… 42/60 calorie Row – Use a single DB for step-ups and DB snatches. INTERMEDIATE For time: 30/42 calorie row then… 21-15-9-3: knees-to-armpits DB box step-ups (20/24 in) (20/35 lb) Alternating DB snatches (20/35 lb) then… 30/42 calorie row – Use a single DB for step-ups and DB snatches. BEGINNER For time: 21/30 calorie row then… 21-15-9-3: Hanging Knee Raises DB box step-ups (12/20 in) (10/15 lb) Alternating DB snatches (10/15 lb) then… 21/30 calorie row – Use a single DB for step-ups and DB snatches. Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 15 min EMOM 15: Min. 1 | 12/15-cal. Assault Bike Min. 2 | 15 Burpees Min. 3 | Rest Stimulus & Goals
Workout 3: 20 min 10 rounds: 3 Front Squat :30 sandbag hold (100/150 lb) – Increase front squat load as desired. Stimulus & Goals
Stretching: 10 min Accumulate: 1:00 foam roll calves / each 1:00 foam roll IT band / leg
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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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