WARM-UP
1 set: 1:30 Row (easy) 10 Push Up to Down Dog 10 Good Mornings (empty barbell) 10 alternating Reverse Lunges 1 set: :45 row (easy) :45 row (moderate) 10 Deadlift (empty barbell) 10 Inch-worm + push-up 1 set: :30 row (easy) 1:00 row (hard) 2 Wall Walk 10 deadlifts (95/135 lb) 3 sets: 2 deadlifts – Building in load. NOTES
Pre-workout: EMOM 8: 1 deadlift – Build to a heavy single. RX AMRAP 8: 2 Wall Walk 2 Deadlift (205/315 lb) INTERMEDIATE AMRAP 8: 2 wall walks 2 deadlifts (125/185 lb) BEGINNER AMRAP 8: 2 Inch-worm + Pushups 2 deadlifts (55/75 lb) Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 10 min Today’s Rx Workout 2: 20 min Tomorrow’s Rx EMOM 5: :30 max calorie Row EMOM 5: :40 max calorie row EMOM 5: :45 max calorie row EMOM 5: :50 max calorie row Stimulus & Goals
Workout 3: 15 min For time: 400-m Sled Drag (25/45 lb) NOTES
Stretching: 10 min 3 sets: :30 Couch Stretch / side :30 Foam Roll Low Back :30 Foam Rolling Lats / side
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WARM-UP
3 sets: :20 work/:10 rest Groiner Stretch PVC Pass-throughs Overhead Lunge 1 set: 10 snatch push presses (35/45 lb) 10 Overhead Squat 1 set: 5 snatch-grip push presses (add 10-25 lb to the bar) 5 Snatch Balance 5 overhead squats 4 sets: 2 snatch-grip push presses 2 snatch balances 2 overhead squats NOTES
RX For time: 30-25-20-15-10: GHD Sit-up 100-80-60-40-20: Double Unders INTERMEDIATE For time: 30-25-20-15-10: GHD sit-ups (to parallel) Double-unders BEGINNER For time: 30-25-20-15-10: Situps Single-Unders Post-workout: Accumulate: 50 GHD Back Extension Stimulus & Goals
Competition: 90 min Warm up: 20 min See above Workout 1: 25 min For load: 7 sets: 1 Snatch Balance + 2 Overhead Squat NOTES
Workout 2: 15 min Today’s Rx Workout 3: 20 min 10 rounds: 1 Rope Climb (15 ft) 7/10-cal. Assault Bike 100-m shuttle run – Complete the shuttle in 25-m segments. Stimulus & Goals
Stretching: 10 min 2 sets: :30 Standing Quad Stretch / leg :30 pigeon pose / leg WARM-UP
2 sets: 10 Alternating Spiderman Stretch 10 Kang squats 10 Leg Swing / leg (across the body) 10 Single-Leg Deadlifts / leg 1 set: 10 wall-ball front squats 10 Dumbbell Deadlift (inside the legs) 10 wall-ball push presses to target 10 alternating DB deadlifts + shrug 10 wall-ball shots 10 alternating DB snatches 2 sets: 10 alternating Dumbbell Power Snatch 10 wall-ball shots – Rest :30 between sets. NOTES
RX 2 rounds for time: 50 alternating Dumbbell Snatch (35/50 lb) 50 Wall Balls (14/20 lb)(9/10 ft) INTERMEDIATE 2 rounds for time: 50 alternating DB snatches (20/35 lb) 50 wall-ball shots (10/14 lb)(9/10 ft) BEGINNER 2 rounds for time: 30 alternating DB snatches (10/15 lb) 30 wall-ball shots (6/10 lb)(9/10 ft) Post-workout: Accumulate with a partner: 40 DB Turkish Get-up Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 15 min 10-8-6-4-2-4-6-8-10 reps for load: DB bench presses – Rest 2:00 between sets. NOTES
Workout 3: 10 min EMOM 8: Min. 1 | :30 Strict Toes to Bar Min. 2 | 5-10 Strict Pullup NOTES
Stretching: 10 min 3 sets: :20 Banded Shoulder Stretch / Side 20 Banded pull aparts Warm up:
2 sets: :20 Jumping Jack :20 mountain climbers :20 Alternating Spiderman Stretch (fast) :20 Air Squats – Rest :20 1 Wall Walk 2 candlesticks 2 Burpees 3 Pushups 6 Walking Lunge 5 Air Squats 3 Situps 3 jump squat 4 Jumping Lunge 2 Broad Jumps 1 set: 5 piked push-up, floor 5 pike push-ups, feet elevated 5 Handstand Pushup 1 set: 1:00 Pistol RX / Intermediate 12 rounds for time, starting with 1 and adding an exercise each round: 1 Wall Walk 2 candlesticks 3 Burpees 4 Pushups 5 Walking Lunge 6 Air Squats 7 Situps 8 jump squat 9 Jumping Lunge 10 Broad Jumps 11 Handstand Pushup 12 Pistol Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round. BEGINNER 12 rounds for time, starting with 1 and adding an exercise each round: 1 Inch-worm 2 candlesticks 3 burpees 4 knee push-ups 5 walking lunges 6 air squats 7 sit-ups 8 jumping squats 9 jumping lunges 10 broad jumps 11 Dumbbell Press(10/15 lb) 12 Box Steps (12/20 in) Competition: Rest day STRETCHING Accumulate: 2:00 Seated Straddle Stretch – Hold :40 on the left leg, right leg, and in the center. 4/2
RX / Intermediate 12 rounds for time, starting with 1 and adding an exercise each round: 1 Wall Walk 2 candlesticks 3 Burpees 4 Pushups 5 Walking Lunge 6 Air Squats 7 Situps 8 jump squat 9 Jumping Lunge 10 Broad Jumps 11 Handstand Pushup 12 Pistol Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round. 4/3 RX 2 rounds for time: 50 alternating Dumbbell Snatch (35/50 lb) 50 Wall Balls (14/20 lb)(9/10 ft) 4/4 RX For time: 30-25-20-15-10: GHD Sit-up 100-80-60-40-20: Double Unders 4/5 RX AMRAP 8: 2 Wall Walk 2 Deadlift (205/315 lb) 4/6 RX / Intermediate / Beginner EMOM 5: :30 max calorie Row EMOM 5: :40 max calorie row EMOM 5: :45 max calorie row EMOM 5: :50 max calorie row 4/7 RX / Intermediate 7 sets for load: 6 back-rack Reverse Lunges (3/leg) 4/8 RX 4 sets for AMRAP 4: 3 Hang Power Clean (95/135 lb) 6 shoulder-to-overheads 9 lateral Bar Over Burpees 12 Pullups – Rest 2:00 between rounds. WARM-UP
1 set: 1:00 Couch Stretch (each leg) 1:00 pigeon pose (each leg) 1:00 frog stretch 3 sets: 1:00 Row 15 plate squat therapy 15 Hollow Rock 2 sets: 10 front-rack stretch :20 bottom of Front Squat hold (empty barbell) 1 set: 10 front squats (empty barbell) 8 front squats (building) 6 front squats (working weight) NOTES
RX Double Murph (wear a vest) Run 1 mile 100 Pullups 200 Pushups 300 Air Squats Run 2 mile 300 Air Squat 200 Push up 100 pull up Run 1 mile RX For time with a partner: 150 Hand Release Push-ups 120 Front Squat (105/155 lb) INTERMEDIATE For time with a partner: 100 hand-release push-ups 100 front squats (75/115 lb) BEGINNER For time with a partner: 80 hand-release knee push-ups 80 front squats (35/45 lb) Post-workout: 3 sets: 20 weighted GHD Hip Back Extension 10 Banded Side Steps (left) 10 banded side-steps (right) Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 20 min On a 20:00 clock: Build to a 1-rep max Clean NOTES
Workout 3: 20 min EMOM 16 Min. 1 | :40 calorie Row Min. 2 | :40 Bar Facing Burpee Stimulus & Goals
Stretching: 10 min 2 sets: :30 frog stretch :30 Couch Stretch / leg |
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June 2024
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