WARM-UP
2 sets: 1:00 Row, Assault Bike, Skierg 10 Box Steps 1 set: 10 Kip Swing on rings 10 jumping ring dips 5 Box Jumps 1 set: 10 Low Ring Muscle Up 5 box jumps 1 set: 2-3 Muscle Up 5 box jumps (24/30 in) – Rest as needed between movements. NOTES
RX For total reps: EMOM 14: Min. 1 | :30 Box Jumps (24/30 in) Min. 2 | Muscle Up INTERMEDIATE For total reps: EMOM 14: Min. 1 | :30 box jumps (20/24 in) Min. 2 | Low Ring Muscle Up BEGINNER For total reps: EMOM 14: Min. 1 | :30 Box Steps (12/20 in) Min. 2 | banded strict pull-ups Post-workout: On a 10:00 clock: Build to a heavy 3-rep strict chest-to-bar Weighted Pull up – Add load by holding a DB between the legs Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 20 min Today's Rx Workout 2: 15 min Back Squat: 20-rep test NOTES
Workout 3: 10 min 5 sets: 75-ft Prowler Push (50/90 lb) 75-ft Sled Drag :30 sandbag hold at the chest (100/150 lb) – Rest 2:00 between sets. NOTES
Stretching: 10 min 3 sets: :30 reach, roll, and lift 30 Banded pull aparts
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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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