Warm Up
1 set: 100-m Run 15 PVC Good Mornings 20 Ski Jumper over the PVC pipe 1 set: 100-m run 15 PVC pipe Deadlift 20 lateral hops over the PVC pipe 1 set: 100-m run 15 PVC pipe deadlifts 20 lateral hops over the PVC pipe 2 sets: 5 deadlifts 1 set: 5 synchronized deadlifts 5 synchro Bar Facing Burpee Rx For time, with a partner: 30 synchro Deadlift (125/185 lb) 30 synchro Bar Facing Burpee 400-m Run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run INTERMEDIATE For time, with a partner: 30 synchro deadlifts (95/135 lb) 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run BEGINNER For time, with a partner: 20 synchro deadlifts (65/95 lb) 20 synchro bar-facing burpees 200-m run 10 synchro deadlifts 10 synchro bar-facing burpees 200-m run 5 synchro deadlifts 5 synchro bar-facing burpees 200-m run Post-workout: With a partner: Accumulate: 4:00 GHD Sorenson hold – While one athlete is holding the superman on the GHD, the other is holding a sandbag at their chest. – The partner on the GHD can not hold unless the sandbag is off the floor. – Use a sandbag that allows you to hold for :20-:40 at a time. Stretching 1 set: Accumulate: 30 alternating Scorpion Stretch 1:00 piriformis stretch / side Competition: Rest Day
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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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