WARM-UP
1 set: 1:30 row (easy) 10 push-ups to down dog 10 box step-ups 10 alternating reverse lunges 1 set: :45 row (easy) :45 row (moderate) 20 air squats 10 inchworms + push-up 1 set: :30 row (easy) 1:00 row (hard) 3 wall walks 10 box jump-overs 10 single-leg squats NOTES
RX / Intermediate / Beginner For load: 3 sets: Every 3:00 1 Front Squat 3 sets: Every 2:00 2 front squats 3 sets: Every 1:00 3 front squat Post-workout: 1 set: 400-m front rack walk (65/95 lb) Stimulus & Goals
Competition: 80 min Warm up: 15 min See Above Workout 1: 15 min EMOM 12: Min. 1 | :30 Wall Walk Min. 2 | :30 Box Jump Over (20/24 in) Min. 3 | :30 Pistol Stimulus & Goals
Workout 2: 20 min Today’s Rx Workout 3: 10 min AMRAP: Push Press – Use 70% of 1-rep max. NOTES
Workout 4: 15 min 3 sets for load: 20 Dumbbell Deadlift – Rest :30 8 Bulgarian split squats / leg – Rest as needed between sets NOTES
Stretching: 5 min 2 sets: :30 Standing Quad Stretch / side :30 quad foam roll / side
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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
April 2024
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