Hey Y’all,
The Alternative Athletics’ Speed Dating Competition is set for Saturday, June 3. The sign-up sheet is on the desk at the gym; entrance fee is $35. There are 3 workouts and only one division, so no scaled or masters. Once you have signed up, leave your opinion in the comments below as to whether you would like these proceeds to go towards a competition t-shirt (IDIFTS) or new equipment. Or we could bump the fee up to $60 and do both. Each competitor gets one vote, and we will go with the option which receives the most votes. Now on to the workouts! WOD I: I do 10, you do 10 60-cal bike (2 bikes per team) 60 wall balls 20/14# 60 pullups (10 pull ups or 30 jumping pull ups) 200 double unders (10 doubles or 20 singles) WOD II: 5x 2 minute rounds + 1 minute rest (switch stations each round) Athlete 1: 250 meter row Athlete 2: Ground to over head Score is total weight (Once an athlete has started they must stick with the weight they chose. Each partner can have a different weight.) WODIII: 15 min AMRAP 1,2,3,4,5,6 . . . (Highest total reps) Box Jump or Step 24 / 20" (Complete stand up) KB Swing 45 / 30# Burpee (One partner does the the whole round for the odds, one partner does the even rounds.) If you have questions, ask Clint or Kelia!
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WARM-UP
EMOM 8: Min. 1 | :45 Assault Bike, Row, or Skierg Min. 2 | 5 Squat Therapy 2 sets: 5 Snatch Grip Deadlift to mid-thigh (empty barbell or training bar) 5 Snatch High Pull 5 Muscle Snatch 5 Overhead Squat 5 Hang Snatch 5 Snatch 1 set: 5 Snatch (20%) 3 snatches (30%) 3 snatches (40%) 3 snatches (50%) 2 snatches (60%) NOTES
Pre-workout: Every 2:00 x 5 sets: 6 alternating DB snatches (squat) RX 5 rounds for time: 20 alternating Pistol 20 alternating DB snatches (35/50 lb) INTERMEDIATE 5 rounds for time: 10 alternating single-leg squats 20 alternating DB snatches (35/50 lb) BEGINNER 5 rounds for time: 20 alternating Reverse Lunges 20 alternating DB snatches (20/25 lb) Stimulus & Goals
Competition: 80 min Warm up: 20 min See above Workout 1: 15 min 4 sets: 2 Power Snatch 4 sets: 1 power snatch NOTES
Workout 2: 15 min Today’s Rx Workout 3: 20 min EMOM 16: Minute 1 | :30 calorie Assault Bike Minute 2 | :30 GHD Sit-up Stimulus & Goals
Stretching: 10 min 2 sets: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back WARM-UP
3 sets: 1:00 Assault Bike, Row, or Skierg 10 Push Up to Down Dog 10 Front Squat (35/45 lb) Building in load: for Comp WOD 8-6-4-2: Deadlift Bench Press Squat Clean NOTES
RX / INTERMEDIATE 5 x AMRAP 3: 400-m Run Max-rep Strict Pullup – Rest 1:00 between AMRAPs. BEGINNER 5 x AMRAP 3: 300-m run Max-rep banded strict pull-ups – Rest 1:00 between AMRAPs. Post-workout: 5 sets: 5-10 Strict Ring Dips – Rest 1:00 between sets. Stimulus & Goals
Competition: 95 min Warm up: 20 min See Above Workout 1: 30 min LINDA For time: 10-9-8-7-6-5-4-3-2-1: Deadlift (1.5x bodyweight) Bench Press (1x bodyweight) Squat Clean (0.75x bodyweight) Stimulus & Goals
Workout 2: 15 min Accumulate: 100 Ring Push Ups – Every time you break, perform 10 seated leg raises NOTES
Workout 3: 20 min Today’s Rx Stretching: 10 min Accumulate: 30 reach, roll, and lift 50 banded face pulls WARM-UP
AMRAP 3:00: 10 mountain climbers 10 Air Squats 10 Pushups 2 sets: 5 empty bar Bench Press 2-3 rounds: 3 Deadlift 3 bench presses 3 Squat Clean – Take turns with a partner. – Add load to each barbell each round. RX Linda For time: 10-9-8-7-6-5-4-3-2-1: Deadlift (1.5x bodyweight) Bench Press (1x bodyweight) Squat Clean (0.75x bodyweight) compare to 7/20/2017 INTERMEDIATE For time: 10-9-8-7-6-5-4-3-2-1: Deadlift (125/185 lb) Bench press (85/135 lb) Squat clean (65/95 lb) BEGINNER For time: 8-7-6-5-4-3-2-1: Deadlift (65/95 lb) Bench press (65/95 lb) Squat clean (55/75 lb) Stimulus & Goals
Competition: Rest Day Stretching: 1 set: :40 Seated Straddle Stretch :40 seated hamstring stretch, left :40 seated hamstring stretch, right WARM-UP
1 set: 400-m jog 50-ft of each: toe walk heel walk Bunny hop High Knees in place butt kickers Lateral shuffle/direction Karaoke/direction skip for height Walking Lunge Broad Jumps Burpees + broad jumps 1 set: :30 Calf Stretch / leg :30 Leg Swing / leg EMOM 3: 200-m Run – Increase pace each minute. NOTES
RX / INTERMEDIATE For time: 5k Run or Row or 10k Assault Bike BEGINNER For distance: On a 20:00 clock: Run or row or bike Stimulus & Goals
Competition: 85 min Warm up: 15 min See Above Workout 1: 30 min Today’s Rx Workout 2: 20 min 5 sets for load: 1 pause Push Jerk 1 Push Jerk – Rest 2:00-3:00 between sets. – Pause in the dip of the first jerk for :02. NOTES
Workout 3: 10 min EMOM 8: Min. 1 | 10 KB Z-presses Min. 2 | 10 DB Renegade Row / arm NOTES
Stretching: 10 min Accumulate: 1:00 Lacrosse Ball Roll / Foot 5/14
RX For time: 5 rounds: 15 Weighted Box Step (35/50 lb) (20/24 in) 200 m Run – Use two DBs for the box-overs. 5/15 RX Linda For time: 10-9-8-7-6-5-4-3-2-1: Deadlift (1.5x bodyweight) Bench Press (1x bodyweight) Squat Clean (0.75x bodyweight) compare to 7/20/2017 5/16 RX 5 x AMRAP 3: 400-m Run Max-rep Strict Pullup – Rest 1:00 between AMRAPs. 5/17 RX 5 rounds for time: 20 alternating Pistol 20 alternating DB snatches (35/50 lb) 5/18 RX 8 sets for load: 2 Shoulder Press 5/19 RX For total reps: 1:00 Double Unders 1:00 Air Squats 2:00 double-unders 2:00 Kettlebell Swing (35/53 lb) 3:00 double-unders 3:00 Burpees 5/20 RX 10 rounds for time: 8/10-calorie Row 3 Hang Power Snatch (105/155 lb) WARM-UP
1 set: 100-m Run 10 plate floor presses 10 plate step-ups 1 set: 100-m run 10 plate Deadlift 10 plate jumps 1 set: 100-m run 10 plate overhead presses 10 Box Steps EMOM 8: 4 box step-overs 4 Box Jumps 4 Box Jump Over 2 sets: 4 DB Weighted Box Step overs (workout weight) (20/24 in) 10 Up-Downs (fast!) NOTES
Pre-workout: EMOM 8: 4 box step-overs 4 box jump 4 box jump-overs RX For time: 5 rounds: 15 Weighted Box Step (35/50 lb) (20/24 in) 200 m Run – Use two DBs for the box-overs. INTERMEDIATE For time: 5 rounds: 15 DB box-overs (20/35 lb) (20/24 in) 200 m run – Use two DBs for the box-overs. BEGINNER For time: 5 rounds: 10 DB box-overs (15/20 lb) (12/20 in) 200 m run – Use two DBs for the box-overs. Stimulus & Goals
Competition: 75 min Warm up: 20 min See above Workout 1: 15 min Today’s Rx Workout 2: 15 min For time: 30-25-20-15-10: GHD Sit-up 1-2-3-4-5: Rope Climb (15 ft) Stimulus & Goals
Workout 3: 15 min EMOM 15: Min. 1 | :40 Dumbbell Deadlift (35/50 lb) Min. 2 | :40 Hollow Hold Min. 3 | :40 Banded Side Steps NOTES
Stretching: 10 min 1 set: 1:00 Couch Stretch / side 1:00 lacrosse ball glute mash / side WARM-UP
5 sets: :30 of Single-Unders :15 rest :30 of Air Squats :15 rest :30 of straight-arm Plank 1 set: 10 Deadlift (empty barbell) 10 Shoulder Press 1 set: 10 Power Clean (empty barbell) 10 Push Press 1 set: 6 power clean and Push Jerk (empty barbell) 1 set: 3 power clean and jerks @30% of 1-rep max 3 power clean and jerks @40% of 1-rep max 3 power clean and jerks @50% of 1-rep max NOTES
Pre-workout: EMOM 6: 3 Push Jerk RX For time: 5-10-15-20-25-30: Clean and Jerk (65/95 lb) Burpees INTERMEDIATE For time: 5-10-15-20-25-30: Clean and jerks (55/75 lb) Burpees BEGINNER For time: 5-10-15-20-25: Clean and jerks (empty barbell) Burpees Stimulus & Goals
Competition: 85 min Warm up: 20 min See above Workout 1: 10 min EMOM 10: Build to a 3-rep-max touch-and-go Power Clean and Push Jerk NOTES
Workout 2: 20 min Today’s Rx Workout 3: 25 min 10 rounds load and calories: 3 Back Squat 1:00 calories on any machine – Increase front squat load as desired. Stimulus & Goals
Stretching: 10 min 2 sets: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back WARM-UP
1 set: :20 Plank 20 alternating seated leg raise – Perform the plank on the hands. – Focus on getting the leg at least six inches off the ground. 1 set: :20 piked push-up hold :20 tuck hold – To make the pike hold more challenging, try to get the hips over the hands. – In the tuck-up, have athletes push into the ground with their arms and tuck their knees toward their chest. 1 set: :20 chest-to-wall Handstand :20 seated single-leg raise hold – The closer an athlete is to the wall during the chest-to-wall hold, the more challenging the exercise. – In the seated single-leg raise hold, have athletes push into the ground with their arms, tuck one knee toward their chest, and then extend one leg. They can alternate which leg is extended. 1 set: :20 handstand hold (back to the wall) :20 seated leg raise hold – In the seated leg raise hold, have athletes push into the ground with their arms and then extend both legs. Free play: Handstand hold practice L-Sit practice NOTES
Pre-workout: 5 sets: 100-m RX EMOM 16: Even minutes: max Handstand Odd minutes: max L-Sit – Score is total cumulative time combined. INTERMEDIATE EMOM 16: Even minutes: max handstand hold Odd minutes: max bent knee leg lift hold – Score is total cumulative time combined. – Maintain same L-sit variation the entire time. BEGINNER EMOM 16: Even minutes: max Plank Odd minutes: max Seated L Sit – Score is total cumulative time combined. – Maintain same L-sit variation the entire time. Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 20 min Snatch: 1 set for reps: 1:00 Snatch (55%) – Rest 3:00 1 set for reps: 1:00 snatches (50%) – Rest 3:00 1 set for reps: 1:00 snatches (45%) – Rest 3:00 NOTES
Workout 3: 15 min 5 sets: 75-ft Prowler Push (50/90 lb) 75-ft Sled Drag :30 sandbag hold at the chest (100/150 lb) – Rest 2:00 between sets. NOTES
Stretching: 10 min 1 set: 1:00 seated pike stretch 1:00 Seated Straddle Stretch 1:00 saddle stretch WARM-UP
1 set: :30 alternating back rack Weighted lunge :30 Pushups (from knees as needed) :30 Air Squats :30 Burpees :30 PVC Good Mornings :30 PVC Pass-throughs 4 sets: 5 Deadlift working from light to workout weight (heavy) – Lift every 2:00. RX 6 x 2:00 min rounds: 5 Deadlift (heavy) Max Muscle Up in the remaining time – Rest 1:00 between rounds. – Score both the deadlift and muscle-up (reps). INTERMEDIATE / BEGINNER 6 x 2:00 min rounds: 5 deadlifts (heavy) Max low Ring Muscle-up Progressions in the remaining time – Rest 1:00 between rounds. – Score both the deadlift and muscle-up (reps). COMPETITION: REST DAY STRETCHING: 2 sets: :30 Banded Shoulder Stretch / Side :30 banded tricep 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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