WARM-UP
3 sets: 10 Alternating Spiderman Stretch 10 alternating Scorpion Stretch :30 Plank to down dog 1 set: – Spend about 10:00 preparing equipment and practicing movements for the workout. – You should perform at least 5-10 reps of each movement in the workout. NOTES
RX / Intermediate (25 min time cap) Filthy 50 50 Box Jumps (20/24 in) 50 Jumping pull-ups 50 Kettlebell Swing (12/16 kg) 50 Walking Lunge steps 50 Knee to Elbow 50 Push Press (35/45 lb) 50 GHD Back Extension 50 Wall Balls (14/20 lb) 50 Burpees 50 Double Unders BEGINNER For time: 30 box jumps (12/20 in) 30 jumping pull-ups 30 KB swings (8/12 kg) 30 walking-lunge steps 30 Hanging Knee Raises 30 push presses (35/45 lb) 30 Good Mornings 30 wall balls (6/10 lb) 30 burpees 30 Single-Unders NOTES Stimulus & Goals
Competition: 70 min Warm Up: 20 min See Above Workout 1: 25 min Today’s Rx Workout 2: 15 min For time: 5 Strict Muscle up 25-cal. Row 4 strict muscle-ups 20-cal. row 3 strict muscle-ups 15-cal. row 2 strict muscle-ups 10-cal. row 1 strict muscle-up 5-cal. row NOTES Stimulus & Goals
Stretching: 10 min Focus on personal trouble areas, ask for help!
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Warm up
On a 5:00 clock: 10 Single-Unders 10 slow single-unders 10 fast single-unders 10 single-leg single-unders / side 10 backward single-unders 5 side plank reach throughs / side 5 Single Arm Ring Row / side 2 sets: 1-2 Strict Muscle up 25 Double Unders Pre-workout: 8 sets: :20 alternating Archer Ring Push-ups – Rest :10 Rx For time: 5 strict Muscle Up 50 Double Unders 4 strict muscle-ups 40 double-unders 3 strict muscle-ups 30 double-unders 2 strict muscle-ups 20 double-unders 1 strict muscle-up 10 double-unders INTERMEDIATE For time: 5 Strict Chest-to-Bar Pullup 50 double-unders 4 strict chest-to-bar pull-ups 40 double-unders 3 strict chest-to-bar pull-ups 30 double-unders 2 strict chest-to-bar pull-ups 20 double-unders 1 strict chest-to-bar pull-up 10 double-unders BEGINNER For time: 5 banded strict pull-ups 50 Single-Unders 4 banded strict pull-ups 40 single-unders 3 banded strict pull-ups 30 single-unders 2 banded strict pull-ups 20 single-unders 1 banded strict pull-up 10 single-unders Competition: 1 Hr Warm up: 15 min See Above Workout 1: Retest 22.1 Workout 2: 10 min Main Lift Post-workout: On a 10:00 clock: Shoulder-to-overhead 2-reps @ 70% of 1-rep max 2-reps @ 75% of 1-rep max 2-reps @ 80% of 1-rep max 2-reps @ 85% of 1-rep max 2-reps @ 90% of 1-rep max NOTES
Workout 3: 10 min Accessory 5 sets: 5 handstand push-up negatives 5 single-arm DB seated strict press NOTES
Stretching: 10 min 3 sets: :30 Lacrosse Ball Roll / Foot :30 Lat Lacrosse Ball Roll / side Partner Warm up:
1 set: Partner 1 – :45 Run, Assault Bike, Row, Skierg, or Jumping Jack Partner 2 – AMRAP Inch-worm + Pushups 1 set: Partner 1 – :45 run, bike, row, ski, or mountain climbers Partner 2 – AMRAP 5 Air Squats + 5 Burpees 1 set: Partner 1 – :45 run, bike, row, or ski Partner 2 – AMRAP 5 Good Mornings + 6 Front Rack Lunge 4 sets: 5 Deadlift (work up to 70%) – Rest :30-1:00 between sets Rx / Intermediate / Beginner 5 sets for load: 5 Deadlift Post Workout: Accumulate: 100 front-rack lunges (35/45 lb) Stretching: 2 sets: :30 alternating standing Figure 4 stretch :30 Standing Hamstring Stretch / side Competition: Rest Day 4/3
5 sets for load: 5 Deadlift 4/4 For time: 5 strict Muscle Up 50 Double Unders 4 strict muscle-ups 40 double-unders 3 strict muscle-ups 30 double-unders 2 strict muscle-ups 20 double-unders 1 strict muscle-up 10 double-unders 4/5 Filthy 50 50 Box Jumps (20/24 in) 50 Jumping pull-ups 50 Kettlebell Swing (12/16 kg) 50 Walking Lunge steps 50 Knee to Elbow 50 Push Press (35/45 lb) 50 GHD Back Extension 50 Wall Balls (14/20 lb) 50 Burpees 50 Double Unders 4/6 AMRAP 10: 7/10-cal. Echo bike / Assault Bike 10 strict Handstand Pushup 4/7 5 sets for load: 3 Overhead Squat 4/8 13.1 AMRAP 17: 40 Burpees 30 Snatch (75/45 lb) 30 burpees 30 snatches (135/75 lb) 20 burpees 30 snatches (165/100 lb) 10 burpees Max snatches (210/120 lb) 4/9 4 rounds for time: 15 Box Jumps (30/36 in) 400-m Run WARM-UP
EMOM 5: :30 Row (easy) :20 row (moderate) :10 row (hard) 2 sets: 12 tall Box Steps 10 Scap Pull up 8 Kip Swing 6 Squat Therapy 4 GHD Hip Back Extension 1 set: 5-7-9 GHD Sit-up Toes-to-Bar Wall Balls – Rest :30-1:00 between sets. Pre-workout: 5 sets of the following complex: 10 Medicine Ball Clean 10 medicine-ball push presses 50-ft overhead medicine-ball walk – Complete each complex unbroken. NOTES
Rx For time: 30-20-10 GHD Sit-up Toes-to-Bar Wall Balls (14/20 lb) (9/10 ft) INTERMEDIATE For time: 30-20-10 GHD sit-ups knees-to-armpits Wall balls (10/14 lb) (9/10 ft) BEGINNER For time: 30-20-10 Situps Hanging Knee Raises Wall balls (6/10 lb) (9/10 ft) Stimulus & Goals
Competition: 70 min Warm Up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 10 min Main Lift Post-workout: On a 10:00 clock: Build up to a 3-rep-max Snatch NOTES
Workout 3: 15 min Accessory 5 sets for speed and load: 5 high hang snatches 5 Snatch Balance NOTES
Stretching: 10 min 3 sets: :30 Scorpion Stretch hold / side :30 press-up stretch Warm Up:
10 Single-Unders 10 single-unders (run in place) 10 single-unders (side-to-side jump) 10 single-unders (front-to-back jump) 10 single-unders / leg On a 5:00 clock: add 10 Double Unders if you progress past the first round. 5 Kip Swing 10 single-unders 10 single-unders (run in place) 5 kipping knees-to-armpits 10 single-unders (side-to-side jump) 10 single-unders (front-to-back jump) 5 kipping knees-to-armpits Pre-Workout: EMOM 6: Minute 1 | 3 wall squats Minute 2 | :30 triple-under practice 1 set: • Movement // Focus :30 Toes-to-Bar // more aggressive press down against the pull-up bar in the back swing 2 DB Dumbbell Squat 2 DB Dumbbell Push Press 2 DB Dumbbell Thruster 1 set: :30 toes-to-bars // after completing a rep, get the feet back behind the pull-up bar and chest forward of the pull-up bar as fast as possible. 2 DB squats 2 DB push presses 2 DB thrusters 1 set: :30 toes-to-bars // keep your mid-section as tight as possible throughout the entire range of motion. Getting loose causes us to lose the swing. 2 DB squats 2 DB push presses 2 DB thrusters 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 RX AMRAP 20: 4 Dumbbell Thruster (50/35 lb) 6 Toes-to-Bar 24 Double Unders INTERMEDIATE AMRAP 20: 4 DB thrusters (35/20 lb) 6 toes-to-bars 24 double-unders BEGINNER AMRAP 20: 4 DB thrusters (20/10 lb) 6 hanging knee raises 24 Single-Unders Competition: Warm up: 15 min See Above Workout 1: Today’s Rx Stretching: Accumulate 1:00 frog stretch 1:00 Banded Shoulder Stretch / 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
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