WARM-UP
1 set: 10 Inch-worms 15 Dumbbell Deadlift 200-m Run 1 set: 10 inchworm walkouts 20 single-arm KB deadlifts (10/side) 200-m run 1 set: 10 Burpees 10 Russian KB swing 200-m run 1 set: 10 Bar Over Burpees over the KB 10 KB swings to shoulder height NOTES
RX 5 rounds for time: 20 Bar Over Burpees over kettlebell 20 Russian KB swing (16/24 kg) INTERMEDIATE 5 rounds for time: 20 burpees over kettlebell 20 KB swings to shoulder height (12/16 kg) BEGINNER 5 rounds for time: 12 burpees over kettlebell 12 KB swings to shoulder height (8/12 kg) Stimulus & Goals
Post-workout: On a 5:00 clock: Max Turkish Get-up Competition: 75 min Warm up: 15 min See above Workout 1: 15 min Today’s Rx Workout 2: 15 min Snatch: Every :30 for 10 sets: 2 Snatch (60%) 1 set: 10 snatches (55%) (unbroken) 8 snatches (60%) (unbroken) 6 snatches (65%) (unbroken) 4 snatches (70%) (unbroken) 2 snatches (75%) (unbroken) NOTES
Workout 3: 15 min For time: 1,200-m weighted Run (14/20 lb) 50 weighted Box Jumps (20/24 in) 600-m weighted run 25 weighted box jumps Stimulus & Goals
Workout 4: 5 min 8 sets for total reps: :20 GHD Sit-up :10 rest NOTES
Stretching: 10 min Accumulate: 1:00 quad foam roll 1:00 Foam Roll Low Back 1:00 foam roll calves
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WARM-UP
2 sets: :45 Single-Unders 10 Scorpion Stretch 10 Deadlift 10 Bent over row 10 Shoulder Press 5 s Scap Pull up w/ a pause at the top and bottom – Use an empty barbell for the Dadlifts, rows, and presses. 2 sets: 5 Clean and Jerks (building) – Rest 1:00 between sets. 1 set: 10 Pullups 7 unbroken clean and jerks 15 Situps 10 pull-ups Rx 2 rounds for time: 50 Pullups 15 Clean and Jerk (95/135 lb) 75 Situps INTERMEDIATE 2 rounds for time: 25 pull-ups 15 clean and jerks (65/95 lb) 75 sit-ups BEGINNER 2 rounds for time: 20 Jumping pull-ups 10 clean and jerks (55/75 lb) 40 sit-ups Competition: Rest Day Stretch: 10 min 3 sets: :30 Doorway Pec Stretch / side :30 Banded Shoulder Stretch / Side WARM-UP
2 sets: 1:00 Couch Stretch (each leg) 1:00 pigeon pose (each leg) 1:00 frog stretch 3 sets: Run 200 m 20 Air Squats 1 set: 10 Back Squat (35/45 lb) 5 back squats (building) 5 back squats (building) 5 back squats (working weight) NOTES
Pre-workout: For load: EMOM 10: 2 back squats RX For time: 9-15-21: Back Squat (155/225 lb) – Run 400 m after each set of back squats. INTERMEDIATE For time: 9-15-21: Back squats (105/155 lb) – Run 400 m after each set of back squats. BEGINNER For time: 9-15-21: Back squats (65/95 lb) – Run 200 m after each set of back squats. Stimulus & Goals
Competition: 55 Min Warm up: 15 min See Above Workout 1: 15 min Today’s Rx Workout 2: 15 min 2 rounds for time: 50 Pullups 15 Clean and Jerk (95/135 lb) 75 Situps Stimulus & Goals
Strategy
Stretching: 10 min 2 sets: :30 Standing Quad Stretch / leg :30 Couch Stretch / leg WARM-UP
3 sets: 9/12-cal. Assault Bike 10 Dumbbell Deadlift 20 Alternating Spiderman Stretch (10/leg) :30 Hollow Hold 2 sets: (building) 8 DB deadlifts NOTES
Rx 7 rounds for reps: 15 Dumbbell Deadlift (35/50 lb) 1:00 calorie Assault Bike – Rest 1:00 INTERMEDIATE 7 rounds for reps: 15 DB deadlifts (20/35 lb) 1:00 calorie bike – Rest 1:00 BEGINNER 7 rounds for reps: 15 DB deadlifts (10/15 lb) 1:00 calorie bike – Rest 1:00 Post-workout: 5 sets each with a partner: :45 DB Front Rack Carry hold Max GHD Sit-up – P1 holds the front rack while P2 performs max GHD sit-ups. Partners switch after :45. Stimulus & Goals
Competition: 75 Min Warm up: 15 min See above Workout 1: 20 min Today’s Rx Workout 2: 15 min Deadlift 4 sets: 8 reps (100%) – Rest 1:00 between sets. NOTES
Workout 3: 15 min Every 3:00 for 15:00: 8 DB Bulgarian split squats (8/leg) 15 barbell Good Mornings NOTES
Stretching: 10 min 2 sets: :30 Leg Swing (across body)/leg :30 Sit and Reach WARM-UP
1 set: :20 Plank :30 banded PVC Pass-throughs :40 Lunge 1 set: :20 Handstand :30 banded pvc pipe around the world :40 Box Steps 1 set: :20 handstand hold against the wall :30 Banded pull aparts :40 Air Squats 1 set: 3 negative Handstand Pushup 1 set: 3 kipping Handstand Pushup 1 set: 3 strict handstand push-ups Pre-workout: On a 5:00 clock: Max-distance Handstand Walk NOTES
RX For total time: 3 rounds: 12 strict handstand push-ups 50 Air Squats – Rest 3:00 – 3 rounds: 12 kipping Handstand Pushup 25 Box Jumps (20/24 in) INTERMEDIATE For total time: 3 rounds: 6 handstand push-up negatives 50 air squats – Rest 3:00 – 3 rounds: 6 kipping handstand push-ups 25 box jumps (20/24 in) BEGINNER For total time: 3 rounds: 15 Hand Release Push-ups 30 air squats – Rest 3:00 – 3 rounds: 15 Pushups 15 box jumps (20/24 in) Stimulus & Goals
Competition: 70 min Warm up: 15 min See above Workout 1: 20 min Today’s Rx Workout 2: 15 min Shoulder Press 4 sets: 8 reps (100%) – Rest 1:00 between sets. NOTES
Workout 3: 15 min 5 sets for load: 6 Weighted Pull up – Rest 2:00 between sets. NOTES
Stretching: 5 min Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 reach, roll, and lift Warm Up
1 set: :30 Ski Jumper over a line – Rest :10 :30 lateral hand shuffle over a line – Rest :10 :30 mountain climbers 1 set: :30 Up-Downs – Rest :10 :30 High Knees in place – Rest :10 :30 Up-Downs + Tuck Jumps 1 set: 5 Kip Swing 5 kipping leg raises 5 toes-as-high-as-possible or Toes-to-Bar 2 sets: 5 toes-to-bars 5 Hang Power Snatch (workout weight) Pre-workout: On a 9:00 clock: Build to a heavy 3-rep Hang Power Snatch RX AMRAP 11: 10 Toes-to-Bar 10 Hang Power Snatch (65/95 lb) INTERMEDIATE AMRAP 11: 10 knees-to-armpits 5 Hang Power Snatch (65/95 lb) BEGINNER AMRAP 11: 10 Hanging Knee Raises 10 hang power snatches (35/45 lb) Stretching: 3 sets: 20 Banded pull aparts :30 Wrist Extension Stretch / arm Competition: Rest Day 6/19
AMRAP 11: 10 Toes-to-Bar 10 Hang Power Snatch (65/95 lb) 6/20 For total time: 3 rounds: 12 strict handstand push-ups 50 Air Squats – Rest 3:00 – 3 rounds: 12 kipping Handstand Pushup 25 Box Jumps (20/24 in) 6/21 7 rounds for reps: 15 Dumbbell Deadlift (35/50 lb) 1:00 calorie Assault Bike – Rest 1:00 6/22 For time: 9-15-21: Back Squat (155/225 lb) – Run 400 m after each set of back squats. 6/23 2 rounds for time: 50 Pullups 15 Clean and Jerk (95/135 lb) 75 Situps 6/24 5 rounds for time: 20 burpees over kettlebell 20 Russian KB swing (16/24 kg) 6/25 3 rounds for time: 35/50-cal. Row 150 Double Unders 50 Walking Lunge WARM-UP
AMRAP 7: 100-m Run 20 Shoulder Taps (20/arm) 10 Scap Pull up 1 set: 10 knee push-ups 2 Pull-to-Stands 1 set: 10 Push Press 2 Rope Climb NOTES
RX RJ (with Partner) Normally solo 5 rounds with a partner: 800-m Run 50 Pushups 5 Rope Climb (15 ft) INTERMEDIATE 5 rounds with a partner: 600-m run 40 push-ups 4 rope climbs (15 ft) BEGINNER 5 rounds with a partner: 400-m run 30 push-ups 6 Pull-to-Stands Stimulus & Goals
Competition: 65 min Warm up: 15 min See Above Workout 1: 20 min RJ - no partner Workout 2: 20 min 4 sets: 50-m farmers carry 20 weighted hip extensions (14/20 lb) – Rest 1:00-2:00 between sets. NOTES
Stretching: 10 min 30 reach, roll, and lift Here is the details that I have so far.
The closure will be from N 27th Street to N 20th Street. Beginning Monday June 20th thru Friday June 24th Knife River will be completing storm drain work at the intersection of 23rd street AND replacing the Montana Rail Link Crossing on 4th Ave between 22nd Street and 20th Street. Both areas will be completely closed. No through Traffic. Local access traffic from side streets only between 27th and 23rd, 22nd and 20th (no local access from 23rd.) -C- Hey ya’ll,
Looks like they are going to be doing construction on 4th ave coming up in the near future. Just wanted to remind everyone that we still have access and parking on 3rd ave N. I will get you details as I get them. -C- |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
April 2024
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