WARM-UP
3 sets: 10 Scap Pull up 10 Scap Push-ups 5 Kip Swing 5 Ring Push Ups 5 Ring Rows 5 Shoulder Press (35/45 lb) 3 sets: :20 Pullups or Muscle Up :20 Banded pull aparts 5 Push Press Pre-workout: 4 sets: 5 behind-the-neck strict press NOTES
Rx 5 x 3:00 rounds: 10 Push Press (155 / 105 lb) Max-rep weighted Strict Pullup (35 / 25 lb) – 2:00 rest between rounds INTERMEDIATE 5 x 3:00 rounds: 10 push presses (115 / 75 lb) Max-rep strict pull-ups – 2:00 rest between rounds BEGINNER 5 x 3:00 rounds: 10 push presses (45 / 35 lb) Max-rep Ring Rows – 2:00 rest between rounds Stimulus & Goals
Competition: 1 hr 30 min Warm Up: 15 min See Above Workout 1: 25 min Today’s Rx Workout 2: 10 min Main Lift Post-workout: On a 10:00 clock: Shoulder-to-overhead 4 reps @ 65% of 1-rep max 2 reps @ 70% of 1-rep max 2 reps @ 75% of 1-rep max 2 reps @ 80% of 1-rep max NOTES
Workout 3: 10 min Accessory 3 sets for quality: 15 banded face pulls 15 DB reverse flys NOTES
Workout 4: 20 min 5 rounds for time: 200/250-m Row 15 burpees over the rower – Rest 1:00 For time: 250-ft Handstand Walk 25 Deadlift (225/315 lb) Stimulus & Goals
Stretching: 10 min Accumulate: 30 reach, roll, and lift
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WARM-UP
3 sets: :30 Row, Assault Bike, Skierg, or Run 10 Alternating Spiderman Stretch :30 barbell front-rack stretch 10 alternating Front Rack Lunge :30 PVC Front Squat 1 set: 5 Front Squat (45%) 4 front squats (50%) 3 front squats (55%) 2 front squats (60%) 2 front squats (70%) NOTES
Pre-Workout: On an 8:00 clock: Build to a 2-rep deficit Handstand Pushup or 2-rep Dumbbell Press Rx Partner AMRAP 12: 12 gymnastic kip Pullups 12 handstand Handstand Pushup – Split reps as needed. INTERMEDIATE Partner AMRAP 12: 12 gymnastic kip pull-ups 12 piked push-up BEGINNER Partner AMRAP 12: 12 Ring Rows 12 Pushups Stimulus & Goals
Competition: 62 min Warm up: 15 min See Above Workout 1: 15 min Main Lift 5 sets for load: 2 Front Squat (80%) NOTES
Workout 2: 12 min Today’s Rx Workout 3: 10 min Accessory 7 sets for load: 100-ft backward walking Sled Drag NOTES
Stretching: 10 min Accumulate: 30 ATY Drill 1:00 Doorway Pec Stretch / side Warm Up
1 set: 100-m Run 15 PVC Good Mornings 20 Ski Jumper over the PVC pipe 1 set: 100-m run 15 PVC pipe Deadlift 20 lateral hops over the PVC pipe 1 set: 100-m run 15 PVC pipe deadlifts 20 lateral hops over the PVC pipe 2 sets: 5 deadlifts 1 set: 5 synchronized deadlifts 5 synchro Bar Facing Burpee Rx For time, with a partner: 30 synchro Deadlift (125/185 lb) 30 synchro Bar Facing Burpee 400-m Run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run INTERMEDIATE For time, with a partner: 30 synchro deadlifts (95/135 lb) 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run BEGINNER For time, with a partner: 20 synchro deadlifts (65/95 lb) 20 synchro bar-facing burpees 200-m run 10 synchro deadlifts 10 synchro bar-facing burpees 200-m run 5 synchro deadlifts 5 synchro bar-facing burpees 200-m run Post-workout: With a partner: Accumulate: 4:00 GHD Sorenson hold – While one athlete is holding the superman on the GHD, the other is holding a sandbag at their chest. – The partner on the GHD can not hold unless the sandbag is off the floor. – Use a sandbag that allows you to hold for :20-:40 at a time. Stretching 1 set: Accumulate: 30 alternating Scorpion Stretch 1:00 piriformis stretch / side Competition: Rest Day WARM-UP
2 sets: :30 Single-Unders :20 Air Squats :10 bottom of squat hold 1 set: :30 double-unders :20 jump squat :10 bottom of squat hold 2 sets: 10 Deadlift 10 Front Squat (35/45 lb) 3 sets: 5 Muscle Clean (35/45 lb) NOTES
Rx / Intermediate / Beginner 7 sets for load: 3 Hang Squat Clean Post-workout: 4 sets: :40 alternating Pistol – Rest :20 Instead of getting high, work on getting low! Stimulus & Goals
Competition: 1 Hr 30 min Warm up: 15 min See Above Workout 1: 20 min Today’s Rx Workout 2: 35 min For time: 600/750-m Skierg 150 Double Unders 400/500-m SkiErg 100 double-unders 200/250-m SkiErg 50 double-unders – Rest 3:00 5 rounds for time: 15 strict handstand push-ups 15 Strict Ring Dips Stimulus & Goals
Workout 3: 10 min Accessory Accumulate: 3:00 L-Sit NOTES
Stretching: 10 min Accumulate: 2:00 frog stretch WARM-UP
1 set : 100-m Run 6 Inch-worm + Pushups 8 PVC Cuban Press Barbell 10 Scap Push-ups 1 set: 200-m run 6 inchworm push-ups 8 PVC Cuban presses 10 Kip Swing 1 set: 400-m run 6 inchworm push-ups 8 PVC Cuban presses 5 Strict Pullup NOTES
Rx / Intermediate AMRAP 21: 400/200/100-m Run Max-rep Strict Pullup – Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s. BEGINNER AMRAP 21: 400/200/100-m run Max-rep Ring Rows – Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s. Stimulus & Goals
Competition: 1 Hr 20 min Warm Up: 15 min See Above Workout 1: 25 min Today’s Rx Workout 2: 15 min Main Lift 5 sets for speed and load: 5 Deadlift (50-60%) NOTES
Workout 3: 15 min Accessory 5 sets for quality: 10 Single-Leg Deadlifts / leg 15 GHD Back Extension NOTES
Stretching: 10 min 2 sets: :30 Banded Shoulder Stretch / Side :30 PVC Pass-throughs WARM-UP
2 sets: :30 Single-Unders 10 alternating Groiner Stretch 10 Cossack Squat 10 Air Squats 2 sets: :30 Double Unders 10 Scorpion Stretch 10 Scap Pull up 10 Kip Swing 10 Shoulder Press 1 set: 15 Thruster (empty barbell) 8-10 kipping Pullups 10 thrusters (1st barbell) 6-8 Chest-to-Bar Pullups 8 thrusters (2nd barbell) 1-3 b Bar Muscle up 6 thrusters (3rd barbell) 3-5 bar muscle-ups 1 set: 25 Double Unders 5 pull-ups 5 thrusters (95 / 65 lb) 4 chest-to-bar pull-ups 4 thrusters (115 / 75 lb) 3 bar muscle-ups 3 thrusters (135 / 85 lb) Rx 5 rounds for time: 15 strict handstand push-ups 15 Strict Ring Dips 1,000 / 800-m Row INTERMEDIATE 5 rounds for time: 7 handstand push-up negatives 10 banded ring dips 1,000 / 800-m row BEGINNER 5 rounds for time: 10 push-ups 10 bench dips 500 / 400-m row Competition: 1 Hr Warm up: 15 min See Above Workout 1: 15 min 22.3 Retest Workout 2: 10 min Main Lift Post-workout: On a 10:00 clock: Clean 4 reps @ 65% of 1-rep max 2 reps @ 70% of 1-rep max 2 reps @ 75% of 1-rep max 2 reps @ 80% of 1-rep max NOTES
Workout 3: 10 min Accessory Every 2 minutes for 10 minutes: 5 high Box Jumps 50-m Prowler Push NOTES
Stretching: 10 min 3 sets: 10 Supine Snow Angel 10 prone snow angel Warm Up
On a 9:00 clock: 200 Single-Unders – Partner holds a Plank 100 Shoulder Taps – Partner holds a side plank hold 50 Pushups – Partner holds a wall sit 50 step-back Lunge – Partner holds a Superman 1 set: 20 fast Single-Unders 20 slow single-unders 10 single-leg single-unders / side 20 backward single-unders 10 fast backward single-unders 10 slow backward single-unders 10 single-leg backward single-unders / side Pre-workout: Every 1:30 for 5 sets: 8 heavy Kettlebell Swing – Go heavier than you would for a workout. 1 set: 5 single-arm KB / Dumbbell Deadlift / side :30 Single-Unders - Single-Unders - Double Unders 50-ft single-arm KB Farmer Walks 1 set: 5 KB Deadlift :30 double-under practice 50-ft KB farmers carry (walking) 1 set: 10 KB deadlifts (fast) :30 double-unders 100-ft KB farmers carry (fast) Rx 3 rounds for time: 20 KB / Dumbbell Deadlift (35/53 lb) 60 Double Unders 100-ft KB Farmer Walks INTERMEDIATE 3 rounds for time: 20 KB deadlifts (26/44 lb) 30 double-unders 100-ft KB farmers carry BEGINNER 3 rounds for time: 20 KB deadlifts (28/26 lb) 60 single-unders 100-ft KB farmers carry Stretching 2 sets: 1:00 standing Leg Swing (front and back) Competition: Rest Day 4/17
3 rounds for time: 20 KB / Dumbbell Deadlift (35/53 lb) 60 Double Unders 100-ft KB Farmer Walks 4/18 5 rounds for time: 15 strict handstand push-ups 15 Strict Ring Dips 800/1,000-m Row 4/19 AMRAP 21: 400/200/100-m Run Max-rep Strict Pullup – Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s. 4/20 7 sets for load: 3 Hang Squat Clean Instead of getting high, work on getting low! 4/21 For time, with a partner: 30 synchro Deadlift (125/185 lb) 30 synchro Bar Facing Burpee 400-m Run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run 4/22 Partner AMRAP 12: 12 gymnastic kip Pullups 12 handstand Handstand Pushup – Split reps as needed. 4/23 5 x 3:00 rounds: 10 Push Press (105/155 lb) Max-rep weighted Strict Pullup (25/35 lb) – 2:00 rest between rounds WARM-UP
2 sets: 1:00 Assault Bike (easy) 12 PVC Good Mornings 12 PVC hang muscle snatches 12 PVC Overhead Squat EMOM 5 (building): 7 hang muscle snatches 2 sets: 200/250-m Assault Bike 7 Hang Power Snatch NOTES
Rx 3 rounds for time: 800/1,000-m C2 bike / Assault Bike 21 Hang Power Snatch (55/75 lb) INTERMEDIATE 3 rounds for time: 800/1,000-m C2 bike 21 hang power snatches (45/65 lb) BEGINNER 3 rounds for time: 600/750-m C2 bike 15 hang power snatches (35/45 lb) Post-workout: 3 sets: :40 GHD Sit-up – Rest :20 :40 Toes-to-Bar – Rest :20 Stimulus & Goals
Competition: 65 min Warm up: 15 min See Above Workout 1: 15 min Today’s Rx Workout 2: 10 min Main Lift Post-workout: On a 10:00 clock: Snatch 4 reps @ 75% of 1-rep max 2 reps @ 80% of 1-rep max 2 reps @ 90% of 1-rep max 1 reps @ 90% of 1-rep max 1 reps @ 92% of 1-rep max NOTES
Workout 3: 15 min Accessory 5 sets for load: 3 Snatch Grip Deadlift with pause at mid-thigh 3 Snatch High Pull NOTES
Stretching: 10 min 2 sets: :30 scorpion stretch hold/side :30 pigeon stretch/leg WARM-UP
1 set: 1:30 Row (easy) 10 Scap Pull up 10 Shoulder Press (empty BB) 1 set: :45 row (easy) :45 row (moderate) 20 piked push-up shoulder taps 10 Pushups 1 set: :30 row (easy) 1:00 row (hard) 3 Wall Walk 10 piked push-ups 3 sets: 7 Deadlift (building) 3-7 Handstand Pushup NOTES
Pre-workout: Build up to a 5-rep deadlift Rx For time: 45 Deadlift (155/225 lb) 45 Handstand Pushup – Partition reps as needed. INTERMEDIATE For time: 45 deadlifts (125/185 lb) 45 piked push-up – Partition reps as needed BEGINNER For time: 45 deadlifts (95/135 lb) 45 Pushups – Partition reps as needed. Stimulus & Goals
Competition: 70 min Warm up: 15 min See Above Workout 1: 10 min Today’s Rx Workout 2: 10 min Main Lift 5 sets for speed and load: 5 Shoulder Press (40-50%) NOTES
Workout 3: 15 min For time: 300 Double Unders 2,400/3,000-m Assault Bike Stimulus & Goals
Workout 4: 10 min Accessory 4 sets: 50-ft Farmer Walks 20 weighted GHD Hip Extension – Rest 1:00-2:00 between sets. NOTES
Stretching: 10 min 3 sets: :30 Couch Stretch / side :30 Foam Roll Low Back :30 Foam Rolling Lats / side |
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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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