WARM-UP
2 sets: 1:00 Couch Stretch (each leg) 1:00 pigeon pose (each leg) 1:00 frog stretch 2 sets: 20 slow calf raises 15 tibial raises 10 Squat Therapy reps 1 set: 10 Front Squat (empty bar) 10 Up-Downs 10 front squats (55/75 lb) 10 lateral Bar Over Burpees 5 front squats (65/95 lb) 5 lateral burpees over the bar NOTES
Pre-workout: Every 1:30 x 6 sets: 7 Hang Power Clean – Cycle the bar as quickly as possible. RX For time: 30-20-10: Lateral Bar Over Burpees Front Squat (65/95 lb) INTERMEDIATE For time: 30-20-10: Lateral burpees over bar Front squats (55/75 lb) BEGINNER For time: 20-15-10: Lateral burpees over bar Front squats (35/45 lb) Stimulus & Goals
Competition: 65 Min Warm up: 20 min See Above Workout 1: 10 min Today’s Rx Workout 2: 15 min 3 sets: 5 Deadlift – Building to your heaviest set of 5. NOTES
Workout 3: 10 min 3 sets: 15 barbell Glute Bridges NOTES
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 Couch Stretch / side
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WARM-UP
2 sets: 1:00 Row 1:00 Assault Bike 1:00 bottom of Front Squat hold EMOM 6: 3-5 Seated Box Jump – Increase height each minute. 1 set: 3 Clean (40%) 3 cleans (50%) 3 cleans (60%) 2 cleans (70%) 2 cleans (75%) 2 cleans (80%) NOTES
RX AMRAP 20: 15 Toes-to-Bar 10 Dumbbell Power Clean (35/50 lb) 800/1,000-m Assault Bike INTERMEDIATE AMRAP 20: 15 knees-to-armpits 10 DB power cleans (20/35 lb) 800/1,000-m Assault Bike BEGINNER AMRAP 20: 10 Hanging Knee Raises 10 DB power cleans (10/15 lb) 800/1,000-m Assault Bike Post-workout: 3 sets: :20 Assault Bike sprint for calories – Rest 2:00 between sets. Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 20 min 2 sets: 2 Clean (85%) 2 sets: 2 cleans (87%) 4 sets: 1 clean (90%) 2 sets: 1 clean (93%) NOTES
Workout 2: 20 min Today’s Rx Workout 3: 15 min 5 sets: 3 High Pull Clean NOTES
Stretching: 10 min Accumulate: 1:00 Sit and Reach (right leg) 1:00 sit and reach (left leg) 1:00 sit and reach (straddle) WARM-UP
3 x 2:00 rounds of: 100-m jog directly into an AMRAP of: 20 Jumping Jack 10 Walking Lunge / low step-ups / tall step-ups 5 Dive Bomber Push up – Rest 1:00 between sets. 1 set: 200-m Run – All athletes should try to complete this in less than 1:00. 1 set: 7 Box Jump Over 200-m run 5 Burpee Box Jump Over RX For time: 25 Box Jump Over (24/30 in) 800-m run 25 Burpee Box Jump Over (24/30 in) INTERMEDIATE For time: 25 box jump overs (20/24 in) 800-m run 25 burpee box overs (20/24 in) BEGINNER For time: 25 Box Steps (12/20 in) 400-m run 25 burpee box step-overs (12/20 in) Post-workout: 5 sets for total time: Max L-Hold Hang – Rest 1:00 between sets. then… Max GHD Hip Extension hold Competition: Rest Day Stretching: Accumulate: 1:00 Couch Stretch / side 1:00 Foam Roll Quad / side 1:00 Plank 3/12
RX For time: 25 Box Jump Over (24/30 in) 800-m Run 25 Burpee Box Jump Over (24/30 in) 3/13 RX AMRAP 20: 15 Toes-to-Bar 10 Dumbbell Power Clean (35/50 lb) 800/1,000-m Assault Bike 3/14 RX For time: 30-20-10: Bar Over Burpees Front Squat (65/95 lb) 3/15 RX Every 3:00 for 6 sets: 400/500-m Row 3/16 RX 7 sets for load: 3 Squat Snatch 3/17 RX Fight Gone Bad 3 rounds for reps: 1:00 Wall Balls (14/20 lb)(9/10 ft) 1:00 Push Press (55/75 lb) 1:00 Box Jumps (20 in) 1:00 Sumo Deadlift High Pull (55/75 lb) 1:00 Row for calories – Rest 1:00 between rounds. 3/18 RX 4 rounds for time: 400-m Run 20 GHD Sit-up 10 Chest-to-Bar Pullups WARM-UP
2 sets: 1:00 Jumping Jack 1:00 mountain climbers – Rest :15 between intervals 1 set: 10 Romanian deadlift (empty barbell) 10 Bent over row 10 High Pull Clean 10 Muscle Clean 10 Shoulder Press 10 Front Rack Lunge 10 Front Squat 5-6 sets: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean – Rest 1:00 between sets. 1 set: 6 Handstand Pushup 1 squat cleans 10 Wall Balls 1 squat cleans NOTES
RX AMRAP 30 with a partner: 10 Wall Balls (14/20 lb) 6 Handstand Pushup 2 Squat Clean (155/225 lb) INTERMEDIATE AMRAP 30 with a partner: 10 wall-ball shots (14/20 lb) 6 handstand push-up negatives 2 squat cleans (105/155 lb) BEGINNER AMRAP 30 with a partner: 10 wall-ball shots (6/10 lb) 6 Pushups 2 Hang Squat Clean (55/75 lb) Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 30 min Today’s Rx Workout 2: 15 min 2 sets: 2 Snatch (83%) 2 sets: snatches (85%) 2 sets: 1 snatch (87%) 2 sets: 1 snatch (90%) NOTES
Workout 3: 15 min 5 sets: 2 Snatch High Pull NOTES
Stretching: 10 min 2 sets: :30 foam roll IT band / side :30 Foam Roll Quad / side WARM-UP
AMRAP 8: With a partner: P1: Run 200 m P2: AMRAP: 10 Kip Swing, 8 Pushups, 6 DB Bent Over Rows – When P1 comes in from the run, switch. 1 set: 10 Bench Press (35/45 lb) 5 Strict Pullup 5 bench presses (add weight) 5 pull-ups 5 bench presses (add weight) 5 pull-ups 5 bench presses (add weight) NOTES
RX Lynne 5 rounds for max reps: Body weight Bench Press Pullups in a single set – Rest as needed between rounds. INTERMEDIATE 5 rounds for max reps: 3/4 body weight bench presses 1:00 pull-ups – Rest as needed between rounds. BEGINNER 5 rounds for max reps: 1/2 body weight bench presses 1:00 Ring Rows – Rest as needed between rounds. Stimulus & Goals
Competition: 105 min Warm up: 20 min See Above Workout 1: 35 min Lynne Workout 2: 40 min 10 rounds for time: 400-m Run OR 400/500-m Row OR 800/1,000-m Assault Bike – Rest 2:00 between rounds. Stimulus & Goals
Stretching: 10 min 3 sets: :30 reach, roll, and lift 30 Banded pull aparts Warm Up:
1 set: 1:00 Couch Stretch (each leg) 1:00 pigeon pose (each leg) 1:00 Standing Toe Touches + overhead reach 1:00 slow calf raises DYNAMIC WARM-UP | 6:00 1 set: 1:00 Single-Unders 1:00 split squats (:30/leg) 10 Dead Bugs 1 set: :30 high jump Single-Unders 1:00 Walking Lunge 10 deadbugs :30 Double Unders 1 set: 6 Dumbbell lunge Pre-workout: 1 set for max reps: Max unbroken Double Unders or 2:00 max unbroken double-unders RX For time: 10-20-30-40-50: Single Dumbbell lunge (35/50lbs) Double Unders Situps INTERMEDIATE For time: 10-20-30-40-50: DB lunges (20/35lbs) Double-unders (seconds) Sit-ups BEGINNER For time: 10-20-30-40-50: Walking Lunge Single-Unders 5-10-15-20-25: Sit-ups Competition: Rest Day STRETCHING Accumulate: 1:00 foam roll calves / leg 1:00 Lacrosse Ball Roll / Foot WARM-UP
2 sets: 5 Deadlift to mid-thigh (empty barbell or training bar) 5 High Pull Clean 5 Muscle Clean 5 Front Squat 5 Hang Clean 5 Clean 1 set: 3 Clean (40%) 3 cleans (50%) 3 cleans (60%) 2 cleans (70%) 2 cleans (75%) 2 cleans (80%) NOTES
RX / Intermediate 7 sets for load: 3 Deadlift BEGINNER 5 sets for load: 5 deadlifts Post-workout: 3 rounds for reps: 1:00 GHD Hip Back Extension 1:00 rest Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min 2 sets: 2 Clean (83%) 2 sets: 2 cleans (85%) 2 sets: 1 clean (87%) 2 sets: 1 clean (90%) NOTES
Workout 2: 15 min HALF COLLIN 3 rounds for time: 400m sandbag carry (50/35 lb) 12 Push Press (115/75 lb) 12 Box Jumps (24/20″) 12 Sumo Deadlift High Pull (95/65 lb) Stimulus & Goals
Workout 3: 15 min 4 sets: 100-ft Handstand Walk 1:00 Plank – Rest 2:00 between sets. NOTES
Stretching: 10 min 3 sets: :30 standing pike stretch :30 Scorpion Stretch / side :30 Samson stretches / side WARM-UP
1 set: :30 Row (easy) 5 Single Arm Ring Row / arm :30 row (easy) 15 Situps 1 set: :30 row (moderate) 10 jumping chest-to-bar pull-ups :30 row (moderate) 10 jumping ring dips 1 set: :30 row (fast) 10 Chest-to-Bar Pullups :30 row (fast) 10 ring dip negatives 1 set: 5 Bar Muscle up 5 Ring Dips NOTES
RX On a 15:00 clock: 1,700/2,000-m Row In the remaining time: AMRAP: 10 Ring Dips 10 Bar Muscle up INTERMEDIATE On a 15:00 clock: 1,700/2,000-m row In the remaining time: AMRAP: 5 ring dips 5 bar muscle-ups BEGINNER On a 15:00 clock: 1,700/2,000-m row In the remaining time: AMRAP: 10 jumping ring dips 5 Single Arm Ring Row / arm Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 15 min 3 sets: 7 Overhead Squat – Building to your heaviest set of 7. NOTES
Workout 3: 15 min 3 sets: 16 dual Dumbbell Overhead Walking Lunge / leg (35/50 lb) NOTES
Stretching: 10 min 2 sets: :30 double forearm stretch on wall :30 lacrosse ball pec mash / side WARM-UP 1 set: 50 mountain climbers 10 Kang squats (unloaded) 10 Cossack Squat 10 Scorpion Stretch 10 Pushups 1 set: 50 mountain climbers 10 Samson stretches 10 reps plate squat therapy 10 Burpees 10 Shoulder Press (light DBs) 1 set: 100-m jog 5 dumbbell front squat (light DBs 5 Dumbbell Push Press 5 Dumbbell Thruster 3 sets: 3 burpees 3 Dumbbell Snatch 3 DB thrusters – Rest 1:00 between sets. NOTES
RX / Intermediate 3 rounds for time: 20 Burpees 21 Dumbbell Snatch (35/50 lb) 12 Dumbbell Thruster (35/50 lb) BEGINNER 2 rounds: 50 Dumbbell Thruster (35/45 lb) 50 Kettlebell Swing (26/35 lb) Stimulus & Goals
SKILL WORK 3 sets: 4 KB Turkish Get-up / arm 8 KB windmills/arm Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min Ellen Workout 2: 15 min 3 sets: 7 Deadlift – Building to your heaviest set of 7. NOTES
Workout 3: 15 min 3 sets: 12 tempo Romanian deadlift NOTES
Stretching: 10 min 1 set: 1:00 Banded Shoulder Stretch / Side 1:00 pigeon pose / side |
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May 2024
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