Warm Up:
1 set 1:00 Couch Stretch / per leg 1:00 pigeon pose / per leg 1:00 frog stretch 6 sets :20 Air Squats :10 bottom of squat hold 4 sets: 3-5 Back Squat – Rest :30-1:00 between sets. RX / Intermediate / Beginner 5 sets for load: 3 Back Squat Post-workout: Accumulate: 2:00 in a Handstand – Stomach facing the wall. Stretching: Accumulate: 1:00 Couch Stretch / leg 1:00 Foam Roll Upper Back Competition: Rest Day
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WARM-UP
EMOM 8: Min. 1 | 1:00 Assault Bike (slow) Min. 2 | 5 left-arm DB windmills + 5 Dumbbell Press Min. 3 | 5 right-arm DB windmills + 5 presses Min. 4 | 10 PVC Pass-throughs + 10 PVC Overhead Squat 1 set: 200-m Run (slow) 5 Kip Swing 5 kipping knees-to-armpits 5 Knee to Elbow 5 Dumbbell Squat 5 Dumbbell Push Press 5 Dumbbell Thruster 1 set: 200-m run (moderate-to-hard) 10 knees-to-elbows 10 DB thrusters Pre-workout: For time: 800-m run NOTES
Rx 3 rounds for time: 200-m Run 20 Knee to Elbow 200-m run 20 DB Dumbbell Thruster (25/40 lb) INTERMEDIATE 3 rounds for time: 200-m run 20 knees-to-armpits 200-m run 20 DB thrusters (15/25 lb) BEGINNER 3 rounds for time: 200-m run 20 Hanging Knee Raises 200-m run 10 single-arm DB thrusters / arm (10/15 lb) Stimulus & Goals
Competition: 70 min Warm up: 15 min See Above Workout 1: 20 min Today’s Rx Workout 2: 10 min Main Lift Post-workout: On a 10:00 clock: Build up to a 3-rep-max Clean NOTES
Workout 3: 15 min Accessory 7 sets for load and height: 3 High Pull Clean 5 Seated Box Jump NOTES
Stretching: 10 min 2 sets: :30 Standing Quad Stretch / leg :30 pigeon pose / leg WARM-UP
1 set: 20 ATY Drill 20 Scap Pull up 5 sets: :30 row 10 alternating Dumbbell Snatch 3-5 Strict Pullup NOTES
RX / Intermediate 5 sets for load: 3 Weighted Pull up BEGINNER 5 sets for reps: :30 Strict Pullup Post-workout: 8 sets for reps: :20 Ring Dips – Rest :10 Stimulus & Goals
Competition: 70 min Warm Up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 20 min For as many sets as possible: 500-m Row @ 1:50 / 2:00 500-m row @ 1:48 / 1:58 500-m row @ 1:46 / 1:56 – Continue to reduce by :02 in each set until failure. – Rest 1:00 between intervals. Stimulus & Goals
Stretching: 10 min 3 sets: :30 Doorway Pec Stretch / side :30 Banded Shoulder Stretch / Side WARM-UP
1 set: 30 Jumping Jack 30 Banded Good Mornings 1 set: :30 Single-Unders (both feet) 15 pulls Row :30 single-unders (right leg only) 15 pulls on the rower :30 single-unders (left leg only) 15 pulls on the rower :30 single-unders (alternating feet) 15 pulls on the rower :30 single-unders or Double Unders NOTES
Pre-workout: Accumulate with a partner: 60 Burpee Box Jump Over (20/24 in) – Break up the reps as needed. Rx 10 rounds for time with a partner: 20 Double Unders 14/20-cal. Row 20 Double Unders – Alternate rounds with a partner. INTERMEDIATE 10 rounds for time with a partner: :20 double-unders 14/20-cal. row :20 double-unders – Alternate rounds with a partner. BEGINNER 10 rounds for time with a partner: 20 Single-Unders 7/10-cal. row 20 single-unders – Alternate rounds with a partner Competition: 1 hr 10 min Warm Up: 15 min See Above Workout 1: 20 min See Today’s Rx Workout 2: 10 min Main Lift On a 10:00 clock: Build up to a 3-rep-max shoulder-to-overhead NOTES
Workout 3: 15 min Accessory 5 sets for separate loads: 5 Sots presses 10 wide-grip Bent over row Stretching: 10 min Accumulate: 1:00 Lacrosse Ball / Foot 1:00 Sit and Reach Warm Up:
1 set: 200-m Run 10 Dumbbell Deadlift 10 dumbbell hang muscle cleans 10 Dumbbell Squat 1 set: 200-m run 10 Dumbbell Power Clean 10 dumbbell squats 1 set: 200-m run 10 Dumbbell Squat Clean 1 set 7 touch-and-go Squat Clean Pre-workout: On a 8:00 clock: Build to a heavy 1-rep Squat Clean – Compare to 3/9/2022 Rx 4 rounds for time: 20 Squat Clean (75/115 lb) 800-m Run INTERMEDIATE 4 rounds for time: 20 squat cleans (55/75 lb) 800-m run BEGINNER 4 rounds for time: 20 DB squat cleans (10/20 lb) 400-m run Stretching: 2 sets: :30 Leg Swing (across body) / leg :30 Lacrosse Ball / Foot Competition: Rest Day 3/27
4 rounds for time: 20 Squat Clean (75/115 lb) 800-m Run 3/28 10 rounds for time with a partner: 20 Double Unders 14/20-cal. Row 20 double-unders – Alternate rounds with a partner. 3/29 5 sets for load: 3 Weighted Pull up 3/30 3 rounds for time: 200-m Run 20 Knee to Elbow 200-m run 20 DB Dumbbell Thruster (25/40 lb) 3/31 5 sets for load: 3 Back Squat 4/1 Double Murph Run 1 mile 100 Pullups 200 Pushups 300 Air Squats Run 2 Miles 300 Air Squats 200 Push Ups 100 Pull ups Run 1 mile 4 rounds for time: 100-m lunge 300-m run – Wear a vest or carry an object 20/14 lb 4/2 For time: 30-20-10 GHD Sit-up Toes-to-Bar Wall Balls (14/20 lb) (9/10 ft) WARM-UP
2 sets: 12/15-cal. Skierg 10 Banded pull aparts 10 Scap Pull up 2 sets: 10-15 V Ups 10 Ring Rows 10 Kip Swing 1 set: 3 rope pull-ups (slow) 3 rope knee-to-elbows (slow) 3 hanging rope lock off (slow) 3-4 sets: 1 Rope Climb – Rest :30-1:00 between sets. NOTES
Rx For time: 30 Rope Climb (15 ft) INTERMEDIATE On a 15:00 clock: Max rope climbs (15 ft) BEGINNER For time: 60 Pull-to-Stands Stimulus & Goals
Post-workout: 3 sets: :20 single-arm plank hold (right) :20 single-arm plank hold (left) :20 Seated L Sit Competition: 1 hr 20 min Warm Up: 15 min See Above Workout 1: 15 min See Today’s Rx Workout 2: 10 min Post-workout: On a 10:00 clock: Snatch 3 reps @ 70% of 1-rep max 3 reps @ 75% of 1-rep max 3 reps @ 80% of 1-rep max 3 reps @ 85% of 1-rep max 3 reps @ 90% of 1-rep max NOTES
Workout 3: 20 min Every 2:00 for 10 sets: For speed: 50-m Prowler Push sprint NOTES
Workout 4: 10 min 3 sets: 1:00 GHD Sorenson hold 30 GHD Sit-up to parallel NOTES
Stretching: 10 min 2 sets: 1:00 reach, roll, and lift :30 90/90 shoulder rotation WARM-UP
1 set: 50 mountain climbers 10 squat-to-stand 10 Cossack Squat 10 Scorpion Stretch 10 Pushups 1 set: 50 mountain climbers 10 Samson stretches 10 reps plate squat therapy 10 Kip Swing 10 Shoulder Press (empty BB) 2 sets: 5 Good Mornings 5 Front Squat 5 Push Press 5 Thruster – Use an empty barbell. 3-5 sets: 5 thrusters (building) – Rest 1:00 between sets. NOTES
Rx / Intermediate / Beginner 7 sets for load: 3 Thruster Post-workout: 4 sets for reps: On a 2:00 clock: :30 Handstand 30 double knee tucks Max DB Floor Press (35/50 lb) – Rest 1:00 between sets. Stimulus & Goals
Strategy
Competition: 1.5 hr Warm Up: 20 min See Above Workout 1: 25 min See Today Workout 2: 10 min Main Lift 5 sets for speed and load: 5 Shoulder Press (50-60%) NOTES
Workout 3: 10 min Accessory 3 sets for reps: :30 Hand Release Push-ups – Rest :30 :20 narrow-hand push-ups – Rest :40 :10 wide-hand push-ups – Rest :50 NOTES
Workout 4: 15 min EMOM 12: Min. 1 | 75 Double Unders Min. 2 | 16 Weighted Box Step (50 / 35 lb) (24 / 20 in) Min. 3 | 16 Dumbbell Snatch (50 / 35 lb) NOTES
Stretching: 10 min 3 sets: :30 Groiner Stretch / side :30 seated torso twist Warm Up:
1 set: :30 PVC Pass-throughs :30 pvc pipe around the world. :30 Good Mornings :30 Box Steps :30 hang from the pull-up bar :30 Hollow Hold 1 set: :30 pvc pipe pass through. :30 pvc pipe around the world :30 good mornings :30 box step-ups. :30 Kip Swing :30 hollow hold 1 set 8 Pullups 6 Situps 4 burpee box step-overs Pre-workout: 2 sets: Max unbroken Toes-to-Bar – Rest 3:00 between sets. RX / Intermediate AMRAP 10: 8 Pullups 6 Situps 4 burpee box step-overs (16/20 in) BEGINNER AMRAP 10: 8 Ring Rows 6 sit-ups 4 burpee box step-overs (12/14 in) Stretching: 1 set: 1:00 Doorway Pec Stretch / side 1:00 Cuban Press Barbell Competition: Rest Day Warm Up:
2 sets: 25-ft Inch-worm 25-ft Toy Soldier 25-ft Walking Lunge + twist 25-ft Bear-crawl 25-ft Backward Bear crawl 25-ft duck walk 10 Alternating Spiderman Stretch 10 jump squat 3 sets: 1:00 Row – Rest 1:00 NOTES
For time: 5,000-m Row BEGINNER On a 15:00 clock: Max meters on the rower Stimulus & Goals
Strategy
Post-workout: 1 set: 400-m KB Farmer Walks (70 / 53 lb) Competition: 70 min Warm Up: 15 min See Above Workout 1 : 25 min Today’s Rx Workout 2: 10 min Post-workout: On a 10:00 clock: Clean 3 reps @ 70% of 1-rep max 3 reps @ 75% of 1-rep max 3 reps @ 80% of 1-rep max 3 reps @ 85% of 1-rep max 3 reps @ 90% of 1-rep max NOTES
Workout 3: 10 min Accessory 5 sets: 30 Plate Hop (45/35-lb plate) 5 weighted box jumps (12/20 in) – Rest as needed between sets. STRETCHING: 10 min Accumulate: 1:00 pigeon pose / side 2:00 Foam Roll Upper Back and Foam Roll Low Back |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
October 2023
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