Warm ups
2 Rounds 12 Ring Rows 12 KB Swings Descending / Ascending 10 - 1 Bench Press 1 - 10 Handstand push ups Recovery 400M Run 40 Air Squats 30 Sit ups 20 Push ups 10 Pull ups 400 Run
Warm up
2 Rounds 10 Side Lunges 10 PVC Pass Throughs 10 Overhead Squat 1 Rep Max Snatch at least 7 reps over 90% then 2 min GHD Situp Compare to Nov 1, 2016 Recovery Bike 10 minutes 25 Weighted Box Steps 2 count partition as you want
Warm up
2 Rounds 12 Hip Extension 8 Push Ups 10 Air Squats 3 Round 50 Wall Ball 20 Ring Dip 200' Sled Drag at 50% Back Squat Recovery 3 Rounds 10 Burpee Bar Jump 15 Straight Leg Deadlifts (30%) Elementary school PE taught us all to STRETCH, but because we are all past those days of "no face shots" dodgeball we have long forgot about stretching. Starting this week we will be starting having a daily Mobility movement. Mobility is a little different from the old school static stretching and hopefully the difference will be clear after doing these movements.
The goal for the mobility part of the daily exercise is to have each person do the movement or movements every day. The goal of these movements are to help aid in joint movement, decrease pain, increase performance, and prevent injury. This is the type of program that will take less than 5 minutes a day and you will get out of it what you put in. The general format for the mobility will be for you to do it after the daily WOD, however if you are doing the active recovery I would suggest that you do the Mobility after a warmup but before the active recovery. Use these movements how you wish and let the trainers know how they feel. May 14th
3 Round 50 wall ball 20 ring dip 200' sled drag at 50% back squat May 15th Tabata 8 rounds 20 seconds back ext 10 second rest 20 seconds sit up 10 second rest 20 seconds push ups 10 second rest May 16th Max Snatch then 2 min GHD sit up Compare: Nov 1, 16 May 17th Descending / Ascending 10 - 1 Bench 1 - 10 HSPU May 18th Liam - new Hero Run 800 meters with a 45-lb. plate 100 toes-to-bars 155-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a 45-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. May 19th Alpine 6 rounds 45 seconds Double under 45 Seconds KB Swing 3 min rest May 20th 5 Rounds Run 400M 30 Cleans at 45% of max |
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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