WARM-UP
2 sets: 30 Jumping Jack 20 butt kickers 20 High Knees in place 20 alternating Toy Soldier 20 alternating calf scoop stretch 2 sets: 50-m Run 100-m run 200-m run – Rest 1:00 between runs. NOTES
RX / INTERMEDIATE 3 rounds for time: 300-m Run :30 rest 200-m run :30 rest 100-m run :30 rest BEGINNER 3 rounds for time: 200-m run :30 rest 100-m run :30 rest 50-m run :30 rest Post-workout: 3 sets: 25 GHD Sit-up 15 Banded Side Steps (left) 15 banded side-steps (right) Stimulus & Goals
Competition: 65 min Warm up: 20 min See Above Workout 1: 15 min Today’s RX Workout 2: 20 min 5 x AMRAP 3: 1,000/1,200-m Assault Bike Max rep back rack Weighted lunge – Rest 2:00 between AMRAPs and increase load each set. Women: 55-65-75-95-105 lb Men: 75-95-115-135-155 lb Stimulus & Goals
Stretching: 10 min Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves
0 Comments
Leave a Reply. |
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
Categories |