WARM-UP
On a 5:00 clock: :30 Row (easy) :30 row (moderate) 1 set: 200-m Run 10 Russian KB swing (workout weight) 10 Pushups 10 Kip Swing 1 set: 200-m run 5-10 Kettlebell Swing (workout weight) 5 kipping Pullups 10 kettlebell swings (workout weight) 5-10 kipping pull-ups NOTES
EVA 5 rounds for time of: 800-m Run 30 Kettlebell Swing (53/70 lb) 30 Pullups INTERMEDIATE 4 rounds for time of: Run 800 meters 30 kettlebell swings (35/50 lb) 30 pull-ups BEGINNER 4 rounds for time of: Run 600 meters 20 kettlebell swings (25/35 kg) 20 Ring Rows Stimulus & Goals
Competition: 1 hr 25 min Warm Up: 15 min See Above Workout 1: 45 min Today’s Rx Workout 2: 15 min ACCESSORY 4 sets for load and completion: 12 weighted Cossack Squat 20 side plank reach throughs / side 20 Hollow Rock 20 banded face pulls NOTES
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 reach, roll, and lift
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Warm Up
2 sets: 50 Jumping Jack 10 side-shuffle steps each direction 10 Samson stretches lunges 10 Hollow Rock 10 single-DB stiff-legged deadlift Pre-workout: Build to heavy 4-rep Reverse Lunges from rack. RX AMRAP 12: 20 GHD Sit-up 10 Dumbbell lunge (20/35 lb) 50 Double Unders 10 Dumbbell lunge INTERMEDIATE AMRAP 12: 20 GHD sit-ups to parallel 10 dumbbell lunges (20/35 lb) :30 double-unders 10 dumbbell lunges BEGINNER AMRAP 12: 20 Situps 10 dumbbell lunges (10/15 lb) 50 Single-Unders 10 dumbbell lunges Stretch: 2 sets: :30 frog stretch :30 Couch Stretch / leg Competition: Rest Day 5/15
AMRAP 12: 20 GHD Sit-up 10 Dumbbell lunge (20/35 lb) 50 Double Unders 10 dumbbell lunges 5/16 EVA 5 rounds for time of: 800-m Run 30 Kettlebell Swing (53/70 lb) 30 Pullups 5/17 7 sets for load: 1 Front Squat 5/18 15-12-9: strict handstand push-ups *Complete 21 Situps after each set. 15-12-9: Strict Ring Dips *Complete 21 sit-ups after each set. 15-12-9: Pushups *Complete 21 sit-ups after each set. 5/19 7 sets for load: 3 Hang Power Clean 5/20 Fight Gone Bad 3 rounds for max reps of: 1:00 Wall Balls (14/20 lb)(9/10 ft) 1:00 Sumo Deadlift High Pull (55/75 lb) 1:00 Box Jumps (20 in) 1:00 Push Press (55/75 lb) 1:00 Row calories Rest 1:00 5/21 Roaming Diane For time: 21 Deadlift (155/225 lb) 21-m Handstand Walk 15 deadlifts 15-m handstand walk 9 deadlifts 9-m handstand walk Warm Up Daily WOD
AMRAP 4: 10 alternating Cossack Squat 5 Leg Swing / leg (front and back) 10 alternating Reverse Lunges 5 Good Mornings + hops WARM-UP Competition 2 sets: 1:00 Single-Unders 10 Snatch High Pull 10 Muscle Snatch 10 snatch push presses 10 snatch-grip Overhead Lunge 10 Alternating Spiderman Stretch + reach – Use either a PVC or an empty barbell. 1 set: 10 Kip Swing on rings 10 jumping Ring Dips 5 Hang Snatch 5 Overhead Squat 1 set: 5 Low Ring Muscle Up transitions 10 Hang Squat Snatch 1 set: 5 Squat Snatch (light) 2-3 ring Muscle Up 4 squat snatches (moderate) 2-3 ring muscle-ups 3 squat snatches (workout weight) – Rest as needed between movements. NOTES
Rx / Intermediate / Beginner 7 sets for load: 3 Deadlift Post-workout: 3 sets: 20 GHD Hip Extension 20 GHD Back Extension Competition: 1 Hr Warm Up: 15 min See Above Workout 1: 10 min Amanda For time: 9-7-5 Muscle Up Squat Snatch (135 / 95 lb) Stimulus & Goals
Strategy
Workout 2: 15 min MAIN LIFT Deadlift: 20-rep test NOTES
Workout 3: 10 min ACCESSORY 3 sets: 15 Banded Side Steps (left) 15 Single leg banded hamstring curl (left) 15 banded side steps (right) 15 single-leg banded hamstring curls (right) NOTES
Stretching: 10 min 2 sets: :30 alternating Scorpion Stretch :30 pigeon pose / leg WARM-UP
3 sets: 1:00 Assault Bike, Row, Skierg, or Run 10 Alternating Spiderman Stretch 10 Leg Swing / leg (across body) 10 Good Mornings 10 Air Squats 1 set: 10 Back Squat (35/45 lb) 10 back squats (add 10-45 lb to each side) 8 back squats (add 10-45 lb to each side) 5 back squats (add 10-25 lb to each side) 5 back squats (add 10-25 lb to each side) 5 back squats (add 10-25 lb to each side) – Your next weight should be your starting weight. – Take weight out of a rack. NOTES
Rx / Intermediate 3 rounds each for time with a partner: 400/500-m Row 21 Burpees 400-m Run BEGINNER 3 rounds each for time with a partner: 200/250-m row 12 burpees 200-m run Stimulus & Goals
Competition: 1 hr Warm Up: 15 min See Above Workout 1: 20 min MAIN LIFT Back Squat: 20-rep test NOTES
Workout 2: 15 min Today’s Rx Stretching: 10 min 2 sets: :30 alternating standing Figure 4 stretch :30 Standing Hamstring Stretch / side Warm Up:
2-3 sets: • :20 at each movement. PVC Pass-throughs False-grip Ring Rows / bent-over rows Air Squats snatch push presses (behind the neck) Alternating Overhead Lunge (PVC) 2-3 sets:
Pre-workout: Build up to heavy single squat or power Snatch. Amanda For time: 9-7-5 Muscle Up Squat Snatch (95/135 lb) INTERMEDIATE For time: 12-10-8 Low Ring Muscle Up 9-7-5 Squat snatches (65/95 lb) BEGINNER For time: 12-10-8 Low Ring Muscle Up 9-7-5 Hang Squat Snatch (35/45 lb) Stretching: Accumulate: 1:00 Couch Stretch / leg 1:00 Foam Roll Upper Back Competition: Rest Day WARM-UP
1 set: 1:00 Row, Assault Bike, Skierg, or Run 10 Scorpion Stretch (slow) 10 table tops (slow) 1 set: 1:00 row, bike, ski, or run 10 Good Mornings + hop 10 Leg Swing / leg NOTES
RX 10 rounds for time: 400-m Run OR 400/500-m Row OR 800/1,000-m Assault Bike – Rest 2:00 between rounds. INTERMEDIATE 10 rounds for time: 300-m run OR 300/400-m row OR 600/800-m C2 bike – Rest 2:00 between rounds. BEGINNER 10 rounds for time: 200-m run OR 200-m row OR 400-m C2 bike – Rest 2:00 between rounds. Competition: 75 min Warm up: 10 min See Above Workout 1: 40 min Today’s Rx Workout 2: 15 min SIT-UP CLIMB For time: 30-25-20-15-10 GHD Sit-up 1-2-3-4-5 Rope Climb (15 ft) Stimulus & Goals
Stretching: 10 min 2 sets: Lat Lacrosse Ball Roll / side :30 Sit and Reach WARM-UP
3 sets: 10 Arm Circles forward 10 arm circles backward 10 Shoulder Press :30 Skierg, Row, Assault Bike, or Run 1 set: 10 Push Jerk (35/45 lb) 5 Split Jerk (35/45 lb) 3 split jerks (add 10-45 lb to each side) 2 split jerks (add 10-25 lb to each side) 2 split jerks (add 10-25 lb to each side) 2 split jerks (add 10-25 lb to each side) – Take bar out of a rack. Pre-workout: 5 sets: 50-ft Handstand Walk NOTES
RX / INTERMEDIATE For load: Split Jerk 5-5-3-3-3-1-1-1-1 BEGINNER For load: Split jerk 5-5-5-5-5-3-3-3-3-3 Competition: 80 min Warm Up: 15 Min See Above Workout 1: 30 min Today’s Rx Workout 2: 15 min MAIN LIFT Every :30 for 10 sets: 3 Clean s (40%) 1 set: 15 Clean (30%) (unbroken) 12 cleans (40%) (unbroken) 9 cleans (45%) (unbroken) 6 cleans (50%) (unbroken) NOTES
Workout 3: 10 min OBSTACLE JUMP AMRAP 9: 15-ft Handstand Walk obstacle course 9 box jumps (30/36 in) – Set up a 15-ft runway. At both the 5-ft and 10-ft markers, place two 45-lb plates side by side. To complete the handstand walk, traverse all 15 feet and both obstacles. Stimulus & Goals
Stretching: 10 min Accumulate: 1:00 Groiner Stretch / side 1:00 Banded Shoulder Stretch / Side WARM-UP
1 set: 30 Jumping Jack 20 Ring Rows 100-ft High Knees in place 100-ft butt kickers 100-ft skip for height 1 set: 200-m jog 20 Jumping pull-ups 1 set: 200-m jog 10 Pullups NOTES
Rx 5 rounds for time: 20 Pullups 400-m Run INTERMEDIATE 5 rounds for time: 12 pull-ups 400-m run BEGINNER 5 rounds for time: 10 Jumping pull-ups 200-m run Post workout: 4 sets: :30 L-Sit hold 15 seated leg raise Stimulus & Goals
Competition: 70 min Warm Up: 15 min See Above Workout 1: 20 min Today’s Rx Workout 2: 15 min Shoulder Press: 20-rep test NOTES
Workout 3: 10 min ACCESSORY - I 5 sets: :40 strict handstand push-ups – Rest :20 :40 alternating DB Renegade Row s – Rest :20 NOTES
Stretching: 10 min 3 sets: 10 Cuban Press Barbell (PVC) :20 Doorway Pec Stretch / side Warm Up
1 set: :30 Single-Unders :30 Air Squats :30 Shoulder Taps :30 rest 1 set: :30 single-unders :30 Air Squats :30 knee push-ups :30 rest 1 set: :30 Double Unders :30 Squat Therapy :30 Pushups :30 rest 1 set: :30 double-unders :30 Medicine Ball Squat :30 medicine-ball push presses Rx / Intermediate Karen For time: 150 Wall Balls (14/20 lb) (9/10 ft) BEGINNER For time: 100 wall-ball shots (6/10 lb) (9/10 ft) Post-workout: 5 sets: 20 weighted sit-ups med-ball (20/14 lb) 20 med-ball knee tucks Stretching: 2 sets: :30 foam roll IT band / side :30 Foam Roll Quad / side Competition: Rest Day |
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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