Warm Up:
1 set: 400-m Run :30 Hollow Hold :30 Ring Rows 1 set: 200-m run :30 hollow rocks :30 ring rows (harder) 1 set: :45 shuttle run - 25 ft 10 Tuck Ups 10 Dumbbell Press 1 set: 10 shuttle runs 10 V Ups 10 DB presses 1 Set 5 Kip Swing 3 - 5 Strict Pullup 5 kipping Pullups 5 kipping pull up Pre-workout: 5 rounds for load with a partner: 100-ft single-arm Waiter Walks / arm – Each partner completes 5 rounds of 200 ft. – One partner works while the other rests. – Build in load to a heavy, unbroken set. 2 sets: 5 V Ups 5 Pullups 5 shuttle run – No rest between sets. RX For time: 21-18-15-12-9 reps: V Ups Pullups shuttle run – 1 shuttle run = 25 ft/8-m INTERMEDIATE For time: 21-18-15-12-9 reps: V-ups 12-10-8-6-4-reps: Pull-ups 21-18-15-12-9 reps: Shuttle runs – 1 shuttle run = 25 ft/8-m. BEGINNER For time: 15-12-9-6-3 reps: Situps Ring Rows Shuttle runs – 1 shuttle run = 25 ft/8-m. Competition: Rest Day Stretching: Accumulate: 1:00 Lacrosse Ball Roll / Foot
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WARM-UP
1 set: 2:00 Assault Bike, Row, or Skierg 10 alternating Samson stretches 10 alternating Scorpion Stretch 10 Inch-worm (no push-ups) 1 set: 1:30 bike, row, or skierg 20 alternating Lunge 10 Staggered Stance Good Mornings / leg 20 Situps 1 set: 1:00 bike, row, or skierg 10 alternating Box Steps 10 alternating Cossack Squat 10 Tuck Jumps 1 set: :30 bike, row, or skierg 100-ft DB Farmer Walks NOTES
RX AMRAP 10: 12 Weighted Box Step (25/35 lb) (20 in) 12 Dumbbell Deadlift 100-ft Farmer Walks INTERMEDIATE AMRAP 10: 12 DB box step-ups (15/25 lb) (20 in) 12 DB deadlifts 100-ft DB farmers carry BEGINNER AMRAP 10: 12 Box Steps (12/20 in) 12 DB deadlifts (10/15 lb) 100-ft DB farmers carry Post-workout: Accumulate: 50 DB Pushups + DB Renegade Row – One rep = 1 push-up + 1 renegade row. Stimulus & Goals
Competition: 75 min Warm Up: 20 min Workout 1: 10 min Today’s Rx Workout 2: 20 min Taylor For time: 4 rounds: 400-m Run 5 Burpee Muscle Up – Wear a vest (14/20 lb) Stimulus & Goals
Workout 3: 15 min Every 3:00 for 5 sets: For speed: 10 DB bench presses 20 Pushups NOTES
Stretching: 10 min 2 sets: :30 pigeon pose / leg WARM-UP
1 set: 1:00 Foam Roll Upper Back 1:00 Foam Rolling Lats (each side) 2 sets: 1:00 jump rope 20 Alternating Spiderman Stretch (10/side) 10 plate squat therapy 5 Squat Therapy 1 set: 10 Overhead Squat (empty bar) 10 overhead squats (25%) 8 overhead squats (35%) 5 overhead squats (45%) 3 overhead squats (55%) 3 overhead squats (65%) NOTES
RX For load: 12 Squat Clean 1 Legless Rope Climb 10 squat cleans 1 legless rope climb 8 squat cleans 1 legless rope climb 6 squat cleans 1 legless rope climb 4 squat cleans – Increase loading across each set of squat cleans. INTERMEDIATE For load: 12 squat cleans 1 Rope Climb 10 squat cleans 1 rope climb 8 squat cleans 1 rope climb 6 squat cleans 1 rope climb 4 squat cleans – Increase loading across each set of squat cleans. BEGINNER For load: 12 Hang Squat Clean 3 Pull-to-Stands 10 hang squat cleans 3 pull-to-stands 8 hang squat cleans 3 pull-to-stands 6 hang squat cleans 3 pull-to-stands 4 hang squat cleans – Increase loading across each set of squat cleans. Post-workout: For time: Max hang from the pull-up bar Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 15 min 3 sets: 3 Overhead Squat – Building to your heaviest set of 3. NOTES
Workout 2: 15 min Today’s Rx Workout 3: 10 min 2 sets: Max L-Sit NOTES
Stretching: 10 min 3 sets: :30 Couch Stretch / side :30 Foam Roll Low Back :30 Foam Rolling Lats / side WARM-UP
1 set: 35/50 calorie Assault Bike 3 sets: 15 Squat Therapy 5 Turkish Get-up (5/arm) (lightweight) 1 set: 10 high hang Snatch High Pull 10 paused Overhead Squat (empty bar) 3 sets: 5 Snatch Balance (lightweight) 1 set: 5 Snatch (empty bar) 3 snatches (building in weight) 3 snatches (building in weight) 2 snatches (building in weight) – Your next weight should be your starting weight. NOTES
RX AMRAP 8: 400/500-m Assault Bike 8 Push Press (105/155 lb) INTERMEDIATE AMRAP 8: 400/500-m Assault Bike 8 push presses (75/115 lb) BEGINNER AMRAP 8 min: 200/250-m Assault Bike 8 push presses (35/45 lb) Post-workout: On a 10:00 clock for load: Build to a heavy 2 rep push press Competition: 70 min Warm up: 20 min See Above Workout 1: 15 min 2 sets: 2 Snatch (80%) 2 sets: 1 snatch (83%) 2 sets: 1 snatch (85%) 1 set: 1 snatch (87%) NOTES
Workout 2: 15 min 5 sets: 2 Snatch High Pull NOTES
Workout 3: 10 min Today’s Rx Stretching: 10 min 3 sets: :30 reach, roll, and lift 20 Banded pull aparts 3/19
RX 3 rounds for time: 9 Wall Walk 200-m KB Farmer Walks (53/70 lb) 3/20 RX AMRAP 8: 400/500-m Assault Bike 8 Push Press (105/155 lb) 3/21 RX For load: 12 Squat Clean 1 Legless Rope Climb 10 squat cleans 1 legless rope climb 8 squat cleans 1 legless rope climb 6 squat cleans 1 legless rope climb 4 squat cleans – Increase loading across each set of squat cleans. 3/22 RX AMRAP 10: 12 Weighted Box Step (25/35 lb) (20 in) 12 Dumbbell Deadlift 100-ft Farmer Walks 3/23 RX For time: 21-18-15-12-9 reps: V Ups Pullups shuttle run – 1 shuttle run = 25 ft/8-m 3/24 RX 5 sets for load: 5 Back Squat 3/25 RX AMRAP 20 with a partner: Partner 1: 250/300-m Row Partner 2: 12 Hang Power Snatch (75/115 lb) – Partners rotate after the row and snatches are completed. – Partners perform 5 synchronized bar-facing burpees before rotating. Warm Up:
1 set: :30 Samson stretches (press arms up hard) :30 Doorway Pec Stretch / arm 10 single-arm Dumbbell Press / arm 1 set: :30 Single-Unders speed steps :30 Bear-crawl (straight legs and high hips) :30 single-under speed steps :30 Shoulder Taps :30 shoulder taps in pike :30 partial wall walk hold :30 Wall Walk :30 partial kick-up :30 Handstand 1 set: 50-m KB Farmer Walks Pre-workout: 3 x 1:00 rounds for reps: 50 Double Unders Max-distance Handstand Walk – Rest 1:00 between sets. RX 3 rounds for time: 9 Wall Walk 200-m KB Farmer Walks (53/70 lb) INTERMEDIATE 3 rounds for time: 7 wall walks 200-m KB farmers carry (35/53 lb) BEGINNER 3 rounds for time: 5 wall walks (partial range of motion) 100-m KB farmers carry (26/35 lb) Competition: Rest Day Stretching 3 sets: 20 Banded pull aparts :30 Wrist Extension Stretch / arm WARM-UP
3 sets: 1:00 Assault Bike – Rest :15 :30 Overhead Squat (empty bar) – Rest :15 2 sets: 10 alternating Scorpion Stretch 10 alternating Cossack Squat 5 Elbow to instep + hamstring stretch / side 3 sets: 5 overhead squats – Rest 2:00 between sets. NOTES
RX 4 rounds for time: 400-m Run 20 GHD Sit-up 10 Chest-to-Bar Pullups INTERMEDIATE 4 rounds for time: 400-m run 20 GHD sit-ups (parallel) 10 Pullups BEGINNER 4 rounds for time: 200-m run 20 Situps 10 jumping chest-to-bar pull-ups Post-workout: 2 sets: Max-rep unbroken Chest-to-Bar Pullups – Rest 1:00 between sets. Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min 3 sets: 5 Overhead Squat – Building to your heaviest set of 5. NOTES
Workout 2: 20 min Today’s Workout Workout 3: 15 min 3 sets: 16 KB front-rack Weighted Box Step (8/leg) NOTES
Stretching: 10 min Accumulate: 1:00 pigeon pose / side Happy St. Patrick’s Day
WARM-UP 2 sets: 1:00 of Row 8 Inch-worm + Pushups 12 Box Steps (6/leg) 16 Air Squats 2 sets: 1:00 of rowing 10 Shoulder Press (35/45 lb) 10 Sumo Deadlift High Pull 10 Box Jumps 10 Wall Balls 10 sumo deadlift high pulls (55/75 lb) 10 Push Press (55/75 lb) NOTES
RX / Intermediate Fight Gone Bad 3 rounds for reps: 1:00 Wall Balls (14/20 lb)(9/10 ft) 1:00 Sumo Deadlift High Pull (55/75 lb) 1:00 Box Jumps (20 in) 1:00 Push Press (55/75 lb) 1:00 Row for calories – Rest 1:00 between rounds. BEGINNER 3 rounds for reps: 1:00 wall-ball shot (6/10 lb)(9/10 ft) 1:00 sumo deadlift high pull (35/45 lb) 1:00 Box Steps (12/20 in) 1:00 push press (35/45 lb) 1:00 row for calories – Rest 1:00 between rounds. Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 20 min Fight Gone Bad Workout 2: 20 min 2 sets: 2 Snatch (85%) 2 sets: 2 snatches (87%) 4 sets: 1 snatch (90%) 2 sets: 1 snatch (93%) NOTES
Workout 3: 15 min 5 sets: 3 Snatch High Pull NOTES
Stretching: 10 min 2 sets: :30 lacrosse ball calf roll / leg :30 Lacrosse Ball Roll / Foot Warm Up
JUNKYARD DOG WARM-UP | 8:00
4 sets: 8 jumps around your partner 8 jump over and crawl under your partner 1 Set 10 Deadlift 10 deadlifts to mid-thigh 10 deadlifts and shrugs 10 Muscle Snatch 10 Overhead Squat 10 Hang Squat Clean 10 Snatch 3-5 sets: 3 Squat Snatch RX / Intermediate 7 sets for load: 3 Squat Snatch BEGINNER 7 sets for load: 3 Power Snatch + Overhead Squat Post-workout: AMRAP 1: Max-rep Squat Snatch – Use 80% heaviest successful 3-rep snatch. Competition: Rest Day STRETCHING: Accumulate: 30 ATY Drill – Use 2.5 or 5 lb plates WARM-UP
2 sets: 1:00 Row 10 Scorpion Stretch (slow) 10 table tops (slow) 2 sets: 1:00 Row 10 Good Mornings + hops 10 Leg Swing / leg NOTES
RX / Intermediate Every 3:00 for 6 sets: 400/500-m Row BEGINNER Every 3:00 for 6 sets: 200/250-m row Post-workout: Every 2:00 x 4 sets: 1-5 Muscle Up – On the 4th set, perform AMRAP until failure. NOTES
Competition: 100 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 45 min Severin For time: 50 Strict Pullup 100 Hand Release Push-ups 5,000-m Run – Wear a vest if available (14/20 lb). Stimulus & Goals
Stretching: 15 min Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves |
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
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