WARM-UP
AMRAP 4: 10 Alternating Spiderman Stretch 10 Double knee in Plank 10 Air Squats 10Jumping Jack 1 set: 200-m Run 10 Up-Downs 200-mRow 10 Burpees 200-m Run NOTES
RX 3 rounds for time of: 500/400-m Row 21 Burpees 400-m Run INTERMEDIATE 3 rounds for time of: 500/400-m row 15 burpees 400-m run BEGINNER 3 rounds for time of: 300/200-m row 15 burpees 200-m run Stimulus & Goals
Strategy
Competition: 1 hr 10 min Warm-up: 15 minutes see above Workout 1: 20 minutes Rx above Workout 2: 10 minutes Post-workout: On a 10:00 clock: Shoulder-to-overhead 5-reps @ 40% of 1-rep max 5-reps @ 50% of 1-rep max 5-reps @ 60% of 1-rep max 5-reps @ 70% of 1-rep max NOTES
Workout 3: 15 minutes Accessory 5 sets: 20 alternating Dumbbell Shoulder Press - Floor 20 alternating DB Bent Over Rows NOTES
Stretching: 10 minutes 2 sets: 1:00 Banded Hamstring stretch / side :30 seated torso twist / side :30 Scorpion Stretch hold / side
0 Comments
WARM-UP
3 sets: 1:00 Row, Assault Bike, Ski Jumper, or Run 10 Broad Jumps 10 Pushups :30 Plank NOTES
Rx / INTERMEDIATE For reps: Tabata Box Jumps (20/16 in) Tabata L-Sit Tabata Handstand Tabata Situps Tabata Lunge BEGINNER For reps: Tabata Box Steps (20/16 in) Tabata seated leg raise Tabata Plank Tabata Situps Tabata Lunge Stimulus & Goals
Strategy
Competition: 1 Hr 10 min Warm-up: 15 minutes see above Workout 1: 20 minutes Today's Rx Workout 2: 10 minutes On a 10:00 clock: For load: 1 Snatch NOTES
Workout 3: 15 minutes Accessory 5 sets for speed and load: 5 high Hang Snatch 5 Snatch Balance NOTES
Stretching: 10 minutes Accumulate: 30 alternating Scorpion Stretch 1:00 piriformis stretch / side Warm up
3 Rounds 350M Row 20 Ski Jumper 10 Ring Rows Rx 3 rounds for time of: 100 Double Unders 50 Dumbbell Snatch (50/35 lb) 25 Pullups Intermediate 3 rounds for time of: 1:30 double-unders 50 DB snatches (35/20 lb) 15 pull-ups BEGINNER 3 rounds for time of: 100 Single-Unders 50 DB snatches (20/10 lb) 15Jumping pull-ups Recovery 3 Rounds 1 min Rocking Calf Stretch each side 1 min Banded Shoulder Stretch / Side Competition: Rest Day WARM-UP
2 sets: 5 side plank reach throughs / side 5 PVC Pass-throughs 5 (Pushups + 2 Shoulder Taps) 5 Superman 5 Tuck Jumps 1 set: 10 Scap Pull up :20 partial wall walk hold 1 set: 10 Kip Swing 3 Wall Walk 1 set: 5 kip swings 5 kips 3 wall walks NOTES
RX / Intermediate / Beginner For load: Push Press 7 sets x 3 reps Stimulus & Goals
Strategy
SKILL WORK 5 sets: :30 Hand Release Push-ups :30 Ring support hold Competition: 1 hr 15 min Warm-up: 20 minutes see above Workout 1: 25 minutes Today's RX Workout 2: 20 minutes On a 20:00 clock: 5 sets for reps: 0:00-2:00 200-m Run Max Burpees 2:00-4:00 – Rest Stimulus & Goals
Strategy
Stretching: 10 minutes 3 sets: :30 Supine Snow Angel stretch :30 prone snow angel stretch WARM-UP
1 set: :30 Jumping Jack 10 Air Squats 10 Inch-worm + Pushups 1 set: :30 Ski Jumper 10 Back Squat (empty bar) 10 Shoulder Press 1 set: :30 jumping jacks 10 Front Squat (empty bar) 5 piked push-up(head to ab-mat) 5 piked push-up (walk feet closer to hands) On a 3:00-5:00 clock: Work on handstand push-ups or scaling options NOTES
For time: 27-21-15 Back Squat (165/110 lb) Handstand Pushup INTERMEDIATE For time: 27-21-15 Back squats (135/95 lb) 15-12-9 Handstand push-ups BEGINNER For time: 27-21-15 Back squats (95/65 lb) Dumbbell Shoulder Press - Floor Stimulus & Goals
Strategy
Competition: 1 hr 20 min Warm-up: 15 minutes WOD 1: 15 minutes Today's Rx WOD 2: 20 minutes 5 sets for speed and load: 5 Back Squats – Rest 1:30 between sets – Use 40-50% for all 5 sets NOTES
WOD 3: Accessory 20 minutes Every 2:00 for 10 sets: For speed: 50-m Prowler Push sprint NOTES
Stretching: 10 minutes 2 sets: :30 banded shoulder distraction / side :30 banded hip distraction / side WARM-UP
1 set: 1:00 Row, Assault Bike, Double Unders, or Run 10 Scorpion Stretch (slow) 10 table tops (slow) 1 set: 1:00 row, bike, double under, or run 10 Good Mornings + hop 10 Leg Swing / leg NOTES
Rx / Intermediate / Beginner 5 rounds for distance: 1:40 on / :20 off -Rest 2:00 4 rounds for distance: 1:40 on / :20 off –Row, Assault Bike, Double Unders, or Run Stimulus & Goals
Strategy
Competition: 1hr 15min DAILY FOCUS
Warm-up: 15 minutes WOD 1: 20 minutes Today's RX WOD 2: 10 minutes Double-under C2B AMRAP 7: 20 Double Unders 5 Chest-to-Bar Pullups Stimulus & Goals
Strategy
WOD 3: 15 minutes 3 sets: 25 GHD Sit-up :30 side plank hold / side NOTES
STRETCHING: 15 minutes 5 sets: :20 Banded Hamstring stretch / side :30 t-spine foam roll Warm Up: 20 min
On a 5:00 clock: 10 Alternating Spiderman Stretch 10 Push Up to Down Dog 10 Double knee in Plank 5 Squat Therapy (use wall) 1 set: 5 clean grip Deadlift (45/35#) 5 High Pull Clean 5 Front Squat 5 Hang Squat Clean 5 Push Jerk 5 Squat Clean and Jerk Pre-workout: EMOM 8: 4 Box Steps overs 4 Box Jumps 4 Box Jump Over On a 5:00 clock: Build to your starting weight for the workout. NOTES
RX AMRAP 5: 11.3 1 Squat Clean (110/165 lb) 1 Jerk INTERMEDIATE AMRAP 5: 1 squat clean (95/135 lb) 1 jerk BEGINNER AMRAP 5: 1 squat clean (65/95 lb) 1 jerk Stimulus & Goals
Strategy
Competition: 65 min DAILY FOCUS
Workout 1: 5 minutes 11.3 Workout 2: 10 minutes On a 10:00 clock: For Load: 1 clean NOTES
Workout 3: 15 minutes Accessory 7 sets for load and height: 3 High Pull Clean 5 Seated Box Jump NOTES
Stretching: 15minutes Accumulate: 1:00 Couch Stretch / side 1:00 quad foam roll / side 1:00 Plank 2/6
11.3 AMRAP 5: 1 Squat Clean (110/165 lb) 1 Jerk 2/7 5 rounds for distance: 1:40 on / :20 off -Rest 2:00 4 rounds for distance: 1:40 on / :20 off – Row, Assault Bike, Double Unders, or Run 2/8 For time: 27-21-15 Back Squat (165/110 lb) Handstand Pushup 2/9 For load: Push Press 7 sets x 3 reps 2/10 3 rounds for time of: 100 Double Unders 50 Dumbbell Snatch (50/35 lb) 25 Pullups 2/11 For reps: Tabata Box Jumps (20/16 in) Tabata L-Sit Tabata Handstand Tabata Situps Tabata Lunge 2/12 3 rounds for time of: 500/400-m Row 21 Burpees 400-m Run Warm up / Technique: 15 min
1 Set: 10 Clean Grip Deadlift 10 High Pull Clean 10 Muscle Clean 10 Front Squat 10 Hang Power Clean (45/35#) 3 Power Clean (40%) 2 Power Cleans (50%) 1 Power Cleans (60%) 1 Power Cleans (70%) NOTES
3 Rounds For Time: 50 Alternating Pistol 7 Muscle Up 10 Hang Power Clean (175/125#) Men's: 6:06 (Tate) Women's: 27:06 (Jill) Records at 135 / 95# Compare to 6/17/20 Stimulus & Goals
Strategy
Single-Leg Squats = Box Assisted Single-Leg Squats, Max Reps in 2:30, Reverse Lunges Intermediate 3 Rounds For Time: 50 Single-Leg Squats to Box (20″) 7 Chest-to-Bar Pullups 10 Hang Power Cleans (135/95#) Beginner 3 Rounds For Time: 35 Alternating Reverse Lunges 7 Pullups 10 Hang Power Cleans (75/55#) Competition: Warm up: 15 min see above Workout 1: 18 min 7 Sets For Load: 2 Clean Deadlift + 1 Power Clean NOTES
Workout 2: 15 min EMOM 10: 2 Front Rack Lunge – 2 lunges = 1 lunge on each leg NOTES
Workout 3: 15 min Today's Rx WOD Stretching: 5 min 3 Sets: :20 Pec Foam Roll / Side :30 Foam Roll Low Back Warm Up: 15 min
3 Sets: 1:00 Row, Assault Bike or Jog :30 Couch Stretch / Side 5 Slow Squat Therapy Squats 1 Set: 10 Front Squat (45/35#) 7 Front Squats (30%) 3 Sets: 5 Front Squats (40%) Rx / Intermediate / Beginner 6 Rounds For Time: 21/15 Assault Bike 21 Box Jumps (24/20″) 21 Situps – Alternate full rounds with a partner. Stimulus & Goals
Strategy
Accessory Work EMOM 12: Minute 1 | 2 High Box Jumps Minute 2 | :30 L-Hold Hang Competition: Warm Up: 15 min see above Workout 1: 10 min For Load: 5 Front Squat (40%) 5 Front Squats (50%) 5 Front Squats (60%) NOTES
Workout 2 : 30 min 15 Sets For Load: Muscle Snatch 3-3-3-3-3 Power Snatch 2-2-2-2-2 Squat Snatch 1-1-1-1-1 NOTES
Workout 3: 25 min 8 Rounds For Time: 21/15 Assault Bike 21 Box Jump Over (24/20″) 21 GHD Sit-up – Alternate full rounds with a partner. Workout 4: 15 min 3 Sets For Quality: 1:00 Face-up GHD Hold 12 DB Split Squats / Leg 12 Close Stance DB Box Squats – Rest 2:00 between sets NOTES
Stretching: 5 min 3 Sets: :30 Calf Stretch / Side :30 Calf Foam Roll / 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
Categories |