WARM-UP
3 sets: 10 banded PVC Pass-throughs 10 Banded pull aparts 10 Pushups 3 sets: :15 ring-dip hold (top) :15 ring-dip hold (bottom) :30 Row (easy to moderate pace) 1 set: 5 Ring Dips :15 row (fast pace) 5 ring dips :15 row (fast pace) NOTES
Rx / Intermediate EMOM 20: Min. 1 | 1:00 calorie Row Min. 2 | :30 Ring Dips Score = total reps and calories. BEGINNER EMOM 20: Min. 1 | 1:00 calorie row Min. 2 | :30 Pushups Score = total reps and calories. Stimulus & Goals
Post-workout: 4 sets: :20 pike-ups on the rower – Rest :10 :20 Situps – Rest :10 Competition: 75 min Warm up: 15 min See above Workout 1: 20 min Today’s Rx Workout 2: 15 min Back Squat For load: 8 reps (115%) 10 reps (112%) 12 reps (110%) – Rest 3:00 between sets. NOTES
Workout 3: 15 min 5 sets for load: 10 alternating Weighted Box Step (20/24 in) 10 alternating Reverse Lunges NOTES
Stretching 10 min 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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