Warm up
1 set: 200-m Run 10 Inch-worm + Pushups 10 alternating Elbow to Instep 1 set: 200-m jog 10 Up-Downs 10 alternating DB Renegade Row 10 Dumbbell Press 1 set: 200-m jog 10 Burpees 20 Farmer Walks steps 20 DB Front Rack Carry steps 1 set: 200-m jog 5 Man Makers NOTES
RX For time with a partner: 200-m DB Farmer Walks (35/50 lb) 800-m Run 200-m DB Front Rack Carry 40 DB Man Makers 200-m DB front-rack carry 800-m run 200-m DB farmers carry – One partner works while the other partner rests, partition reps, carry and run distances as needed. INTERMEDIATE For time with a partner: 200-m DB farmers carry (20/35 lb) 800-m run 200-m DB front-rack carry 40 DB man makers 200-m DB front-rack carry 800-m run 200-m DB farmers carry – One partner works while the other partner rests, partition reps, carry and run distances as needed. BEGINNER For time with a partner: 200-m DB farmers carry (10/15 lb) 400-m run 200-m DB front-rack carry 40 DB man makers 200-m DB front-rack carry 400-m run 200-m DB farmers carry – One partner works while the other partner rests, partition reps, carry and run distances as needed. Stimulus & Goals
Competition: 80 min Warm up: 20 min See above Workout 1: 25 min Today’s Rx Workout 2: 25 min Every 2:00 x 5 sets: 10 Deadlift (50%) – Perform reps unbroken and AFAP. NOTES
Workout 3: 15 min 4 sets: 12 GHD Hamstring Curl 15 weighted sit-ups 20 Banded Side Steps (moving right) 20 banded side steps (moving left) NOTES
Stretching: 10 min 3 sets: 1:00 Seated Straddle Stretch – Rest :30 between sets.
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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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