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Test EMOM 20: Min. 1 | 3 Bar Muscle up Min. 2 | :45 max distance Handstand Walk 1/15 Test / Training For load: 2-2-2-2-2 Hang Squat Clean 1/16 Test 5 rounds for time: 20 Push Press (55/75 lb) 20 alternating Front Rack Lunge 1/17 Test For time: 30-20-10: Burpees Chest-to-Bar Pullups Alternating DB snatches (35/50 lb) 1/18 Test AMRAP 20: 400-m Run 25 Double Unders 400-m run 50 double-unders 400-m run 75 double-unders 400-m run 100 double-unders etc… – Add 25 double-unders to each round. – 100 m of running = 1 rep. 1/19 Tag Team Championship Fight Gone Bad 5 Rounds w/ partner 1 min max Wall Balls 20/14# 1 min max Sumo Deadlift High Pull 75/55# 1 min max Box Jumps 20/18" 1 min max Push Press 75 / 55# 1 min max cal Row 1 min Rest 1/20 Test 4 rounds for time: 21 Deadlift (105/155 lb) 3 r Rope Climb (15 ft)
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WARM-UP
1 set: 3:00 Run, Assault Bike, Row, Skierg – Move at a slow/moderate pace here just to start getting warm. 1 set: :30 mountain climbers 5 Inch-worm + Pushups 5 KB windmills / arm 1 set: :30 Up-Downs 20 1-handed alternating Russian KB Swing 10 Walking Lunge 1 set: :30 Burpee Over Dumbbell over the kettlebell 20 Russian KB swing (lighter weight) 10 kettlebell walking lunges 1 set: 200-meter Run 10 Kettlebell Swing (workout weight) 10 kettlebell walking lunges NOTES
Test For time with a partner: 800-meter Run 80 Kettlebell Swing (35/53 lb) 80 KB / Dumbbell lunge 800-meter run – Run together, and split KB work as desired. Training For time with a partner: 800-meter Run 80 Kettlebell Swing (33% Snatch) 80 KB / Dumbbell lunge 800-meter run – Run together, and split KB work as desired. STIMULUS & GOALS
Competition: 90 min Warm up: 20 min See Above Workout 1: 25 min Today’s with out partner Workout 2: 20 min EMOM 20: Min. 1 | 3 Bar Muscle up Min. 2 | :45 max-distance Handstand Walk STIMULUS & GOALS
Workout 3: 15 min For time: 400-meter Sled Drag (25/45 lb) 400-meter Prowler Push NOTES
Stretching: 10 min 3 sets: :30 Yoga - Cobra Position 1:00 Alternating Spiderman Stretch WARM-UP
2 sets: 1:00 Assault Bike 10 Scorpion Stretch (slow) 10 cat-cow (slow) 5 Up-Downs 2 sets: :30 bike 10 Good Mornings + hops 10 Leg Swing / leg 5 Burpees NOTES
Test / Training 10 rounds for time: 8/10-calorie Assault Bike 10 Burpees STIMULUS & GOALS
Competition: 70 min Warm up: 15 min See Above Workout 1: 15 min Today’s Rx Workout 2: 10 min For time: 50 shoulder-to-overheads (125/185 lb) STIMULUS & GOALS
Workout 3: 20 min 5 sets for load: 3 Weighted Pull up 3 weighted ring dip – Rest as needed between sets. NOTES
Stretching: 10 min Accumulate: 30 reach, roll, and lift 50 banded face pulls WARM-UP 1 set: :30 mountain climbers 10 alternating Box Steps 10 easy Ring Rows 5 Box Jumps, slow – Step down from the box. 10 strict abmat sit-ups 1 set: :30 mountain climbers 10 alternating step-ups 10 single-ring ring rows 10 box jumps, fast 10 AbMat sit-ups – Step down from the box. 10 AbMat sit-ups – Step down from the box. 1 set: 12 Box Jumps 1 Rope Climb 8 GHD Sit-up Test 5 rounds for time: 2 Rope Climb 10 GHD Sit-up 20 Box Jumps (20/24 in) – Step down from the box. Training 5 rounds for time: 2 Rope Climb or 6 Pull-to-Stands or 8 bite to stand 10 abmat sit-ups 20 Box Jumps @ 50% max STIMULUS & GOALS
Competition: Rest Day STRETCHING 1 set: 1:00 Couch Stretch / leg 1:00 banded lat stretch / arm WARM-UP
3 sets: 1:00 Run, Assault Bike, Row, Skierg 10 Staggered Stance Good Mornings / leg 10 Leg Swing / leg (front and back) 10 alternating Cossack Squat 1 set: 10 Deadlift (35/45 lb) 5 deadlifts (add 10-45 lb to each side) 3 deadlifts (add 10-45 lb to each side) 3 deadlifts (add 10-45 lb to each side) – Your next weight should be your starting weight. NOTES
Test / Training For load: 5-5-3-3-1-1 Deadlift – Start at 75% of 1-rep-max. – Build to a 1-rep-max deadlift. NOTES
Competition: 90 min Warm up: 20 min See Above Workout 1: 20 min For load: Deadlift 3-3-3-3-3+ – Max reps on the last set. NOTES
Workout 2: 15 min 5 rounds for time: 2 Rope Climb 10 GHD Sit-up 20 Box Jumps (20/24 in) – Step down from the box. STIMULUS & GOALS
Workout 3: 25 min 10 rounds for time: 30 Double Unders 3 Wall Walk – Rest 1:00 between rounds. NOTES
Stretching: 10 min 1 set: :45 Scorpion Stretch / side :30 Standing Hamstring Stretch / leg :45 table tops WARM-UP
2 sets: 1:00 Skierg 50-ft Toy Soldier 50-ft alternating quad stretch 50-ft High Knees in place 50-ft butt kickers 50-ft alternating Walking Lunge 50-ft Broad Jumps 50-ft skip for height 50-ft skip for distance 2 sets: 100/150-meter Ski-erg – Rest 1:00 between sets. NOTES
Test AMRAP 5:00 Row 500 meters Max Wall Balls (14/20 lb) (9/10 ft) – Rest 5:00 – AMRAP 5:00 Row 500 meters Max Front Squat (95/65 lb) Training AMRAP 5:00 Row 500 meters Max Wall Balls (10% C&J) (9/10 ft) – Rest 5:00 – AMRAP 5:00 Row 500 meters Max Front Squat (55%) STIMULUS & GOALS
Competition: 75 min Warm up: 15 min See Above Workout 1: 20 min Every 2:00 for 10 sets: 200/250-meter Skierg – Rest with the remaining time in the 2:00 interval. NOTES
Workout 2: 15 min Today’s Rx Workout 3: 15 min 4 sets: 20 GHD Hip Extension 20 weighted sit-ups 20 Banded Side Steps (moving right) 20 banded side steps (moving left) NOTES
Stretching: 10 min Accumulate: 1:00 Foam Roll Upper Back 1:00 bottom of squat hold (relaxed) Tag Team Championship Fight Gone Bad date!
Hey Y’all, Normally, TTCFGB is on the last Friday of January. Unfortunately, I'm going to be out of town and I'm not going to stick Kelia and Suzanne with that mess. This year, TTCFGB is going to be a week earlier on Friday, Jan. 19. For those that haven't done it before, this is a partner workout. You can bust it up however you’d like, but your partner has to be someone who has not been into our gym for the past 6 months. 5 Rounds: 1 min wall balls 20# / 14# 1 min sumo deadlift high pulls 75# / 55# 1 min box jumps 20” / 18" 1 min push press 75# / 55# 1 min row for calories 1 min rest If you don't have a partner, you get to do the whole thing yourself! WARM-UP
1 set: 30 Jumping Jack 10 Alternating Spiderman Stretch 10 Push Up to Down Dog 1 set: 5 Single Arm Ring Row / arm 10 Deadlift+shrugs (from the hang position) 5 Ring Rows 10 hang muscle snatches 1 set: 10 jumping chest-to-bar pull-ups 10 Snatch Balance (partial squat) 10 Pullups 10 high hang snatches 4 sets: 3-5 Chest-to-Bar Pullups 5 Hang Power Snatch – Rest :30-1:00 between sets. NOTES
Test 3 rounds for time: 15 Hang Power Snatch (65/95 lb) 15 Chest-to-Bar Pullups Training 3 rounds for time: 14 Hang Power Snatch 14 Single Arm Ring Row (7 each side) STIMULUS & GOALS
Competition: 80 min Warm up: 20 min See Above Workout 1: 10 min Today’s Rx Workout 2: 20 min For load: Snatch, clean or jerk: 5 reps x 3 sets at 50-60% 4 reps x 5 sets at 60-70% NOTES
Workout 3: 20 min 5 rounds for reps: 400-meter Run 1:00 Bench Press (105/155 lb) STIMULUS & GOALS
Stretching: 10 min 1 set: 1:00 lacrosse-ball tricep mash / side 1:00 Lat Lacrosse Ball Roll / side 1/7
Test 3 rounds for time: 10 Shoulder Press (75/115 lb) :20 Handstand 10 Overhead Lunge :20 L-Sit 1/8 Test 3 rounds for time: 15 Hang Power Snatch (65/95 lb) 15 Chest-to-Bar Pullups 1/9 Test AMRAP 5:00 Row 500 meters Max Wall Balls (14/20 lb) (9/10 ft) – Rest 5:00 – AMRAP 5:00 Row 500 meters Max Front Squat (95/65 lb) 1/10 Test For load: 5-5-3-3-1-1 Deadlift – Start at 75% of 1-rep-max. – Build to a 1-rep-max deadlift. 1/11 Test 5 rounds for time: 2 Rope Climb 10 GHD Sit-up 20 Box Jumps (20/24 in) – Step down from the box. 1/12 Test / Training 10 rounds for time: 8/10-calorie Assault Bike 10 Burpees 1/13 Test For time with a partner: 800-meter Run 80 Kettlebell Swing (35/53 lb) 80 KB / Dumbbell lunge 800-meter run – Run together, and split KB work as desired. WARM-UP
3 rounds: Row or Assault Bike 1:00 -Rest :20 7 min Handstand Work Shoulder Taps - Extend the non-moving arm aggressively. Shoulder taps in pike - Get the hips higher than the shoulders and tuck the chin. Partial wall walk - Press hard into the ground. Wall Walk - Slowly step up and down the wall. Partial kick-up - Extend the arms hard and swing one leg up hard. Handstand - Extend the arms and elbows aggressively; push the floor away. 4x4 Shoulder Press 1 round: 4 alternating Lunge :10 rest 4 alternating Front Rack Lunge :10 rest 4 alternating Overhead Lunge 3 rounds: 4 Shoulder Presses 4 Overhead Lunges – Rest 1:00 between sets. – Build to workout load. One Round :10 Hollow Hold - Shoulders and legs off the floor at the same time. :10 seated leg raise hold/leg - Spread legs apart and hold one leg off the ground. :10 Tuck Ups hold - Feet off the ground and knee bent toward the chest. :10 Seated L Sit - Legs straight and off the floor. Shoulders over the hips. :10 hollow hold - Shoulders and legs off the floor at the same time. :10 Tuck Ups hold - Feet off the ground and knee bent toward the chest. :10 seated leg raise hold/leg - Bring one leg up parallel to the floor. :10 L-Sit - Both legs are straight and parallel to the floor. Shoulders over the hips. Test 3 rounds for time: 10 Shoulder Press (75/115 lb) :20 Handstand 10 Overhead Lunge :20 L-Sit Training 3 rounds for time: 10 Shoulder Press (55% max) :20 Handstand / Box Pike Hold / Pike Hold 10 Overhead Lunge :20 Seated L Sit Competition: Rest Day SKILL WORK Accumulate: 50 Good Mornings (empty barbell) STRETCHING 1 set: 1:00 Doorway Pec Stretch / side |
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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