WARM-UP
3 sets: : 30 sec High Knees in place : 10 sec rest : 30 sec Banded Side Steps : 10 sec rest : 30 sec Banded Good Mornings : 10 sec rest : 30 sec Cossack Squat (:15 / leg) : 10 sec rest 1 set: 20 Walking Lunge (10/leg) Pre-workout: EMOM 6: 10 alternating Pistol NOTES
Rx / Intermediate For time: 400-m Walking Lunge BEGINNER On a 10:00 clock: Max-distance lunge Stimulus & Goals
Competition: 95 min Warm up: 15 min See above Workout 1: 20 min Today’s Rx Workout 2: 20 min AMRAP 11: 10 Toes-to-Bar 10 Hang Power Snatch (65/95 lb) Stimulus & Goals
Workout 3: 15 min Back Squat 4 sets: 5 reps (110%) – Rest 1:00 between sets. NOTES
Workout 4: 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 Accumulate: 2 sets: :30 Standing Quad Stretch / side :30 quad foam roll / side
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Warm Up:
1 set: :30 Single-Unders 10 Inch-worm + Pushups :30 single-unders (fast) 10 PVC Pass-throughs 1 set: :20 left-leg, single-leg Single-Unders 10 Scap Pull up :20 right-leg, single-leg single-unders 10 Ring Rows 1 set: :30 Double Unders 5 Dive Bomber Push up :30 double-unders (fast) 5 Single Arm Ring Row / arm 1 set: 5 Strict Pullup 5 Weighted Pull up (light) 4 weighted pull-ups (moderate) 3 weighted pull-ups (heavy) – Rest 1:00 between sets and build in load to athletes’ starting loads. Pre-workout: On an 8:00 clock: Every 2:00 x 4 sets 4 weighted pull-ups Rx For time: 30 Pullups 200 Double Unders 30 Chest-to-Bar Pullups INTERMEDIATE For time: 20 pull-ups 2:00 double-unders 20 pull-ups BEGINNER For time: 20 Jumping pull-ups 200 Single-Unders 20 Ring Rows Stretching: Accumulate: 1:00 Banded Shoulder Stretch / Side Competition: Rest day WARM-UP
3 sets: 40 Single-Unders 20 Banded pull aparts 10 banded PVC Pass-throughs 2 sets: 30 Double Unders 10 Kip Swing 1-2 sets: 5 Pullups 1-2 sets: 5 Chest-to-Bar Pullups NOTES
Rx / Intermediate / Beginner 5 sets for load: Sumo Deadlift 12-10-8-6-4 Competition: 80 min Warm up: 15 min See above Workout 1: 20 min For time: 30 Pullups 200 Double Unders 30 Chest-to-Bar Pullups Stimulus & Goals
Workout 2: 20 min On a 20:00 clock: 5 sets for reps: On a 2:00 clock: 200-m Row Max weighted Burpees – Rest 2:00 between sets Stimulus & Goals
Workout 3: 15 min 4 sets: 100-ft Handstand Walk 1:00 Plank hold – Rest 2:00 between sets. NOTES
Stretching: 10 min Accumulate: 1:00 Sit and Reach (right leg) 1:00 sit and reach (left leg) 1:00 sit and reach (straddle) Fishtail Bridge is out. Chad and Marriah's property is safe, but there is currently no access.
Shooting for next year! -C- WARM-UP
2 sets: 1:00 Couch Stretch (each leg) 1:00 pigeon pose (each leg) 1:00 frog stretch 2 sets: 20 slow calf raises 15 tibial raises 10 Squat Therapy reps 1 set: 10 Front Squat (35/45 lb) 5 front squats (building) 5 front squats (building) 5 front squats (working weight) NOTES
Rx For time: 42 GHD Sit-up 21 Front Squat (125/185 lb) 30 GHD sit-ups 15 front squats 18 GHD sit-ups 9 front squats INTERMEDIATE For time: 21 GHD sit-ups 21 front squats (95/135 lb) 15 GHD sit-ups 15 front squats 9 GHD sit-ups 9 front squats BEGINNER For time: 21 Situps 21 front squats (55/75 lb) 15 sit-ups 15 front squats 9 sit-ups 9 front squats Competition: 80 min Warm up: 15 min See above Workout 1: 20 min Today’s Rx Workout 2: 20 min Deadlift: 4 sets: 5 reps (110%) – Rest 1:00 between sets. NOTES
Workout 3: 15 min 4 sets for load: 20 GHD Back Extension 10 DB Bulgarian split squats / leg NOTES
Stretching: 10 min 2 sets: :30 pigeon pose / leg :30 Couch Stretch / leg WARM-UP
3 sets: 1:00 Row 20 Shoulder Taps (20/arm) 15 PVC Deadlift 10 PVC Pass-throughs 1 set: (Building) 10 Shoulder Press (35/45 lb) 5 shoulder presses 5 shoulder presses NOTES
Rx For time: 400/500-m Row 25 Shoulder Press (75/115 lb) 400/500-m row 15 shoulder presses 400/500-m row 10 shoulder presses 400/500-m row – Each time the athlete breaks a set of shoulder presses they must row 100 m. INTERMEDIATE For time: 300/400-m row 25 shoulder presses (65/95 lb) 300/400-m row 15 shoulder presses 300/400-m row 10 shoulder presses 300/400-m row – Each time the athlete breaks a set of shoulder presses they must row 100 m. BEGINNER For time: 200/250-m row 15 shoulder presses (55/75 lb) 200/250-m row 10 shoulder presses 200/250-m row 5 shoulder presses 200/250-m row – Each time the athlete breaks a set of shoulder presses they must row 100 m. Post-workout: 2 sets: 15 DB side bends/arm Max-rep Strict Ring Dips Stimulus & Goals
Competition: 80 min Warm Up: 15 min See above Workout 1: 20 min Today’s Rx Workout 2: 20 min Every :30 for 10 sets: 3 Snatch (50%) 1 set: 12 snatches (50%) (unbroken) 10 snatches (53%) (unbroken) 8 snatches (57%) (unbroken) 6 snatches (60%) (unbroken) NOTES
Workout 3: 15 min 5 sets for load: 10 barbell Bent over row 20 Banded pull aparts NOTES
Stretching: 10 min 2 sets: 10 Cuban Press Barbell (PVC) 10 Y-raises (use small plates) 10 T-Raise (use small plates) Warm up
EMOM 6: Min. 1 | :45 Inch-worm + Pushups Min. 2 | :45 sumo-stance Air Squats Min. 3 | :45 Row 1 set: 5-10 Pushups 10 air squats 1 set: 5 Kip Swing 5 Ring Rows 3 kip swings + 3 kips 1-3 Strict Pullup (scale to ring rows) 3-5 kipping Pullups Rx / Intermediate AMRAP 20: 5 Pullups 10 Pushups 15 Air Squats 20 pulls on the rower – Score is the total number of reps + calories rowed. BEGINNER AMRAP 20: 5 Jumping pull-ups 10 knee push-ups 15 air squats 20 pulls on the rower – Score is the total number of reps + calories rowed. Post-workout: 3 sets: 400-m weighted run – Rest 1:00 between runs – Increase weight carried on each set. Stretching: 2 sets: :30 Couch Stretch / side :30 Foam Roll Low Back :30 Foam Rolling Lats / side Competition: Rest Day 6/12
AMRAP 20: 5 Pullups 10 Pushups 15 Air Squats 20 pulls on the rower – Score is the total number of reps + calories rowed. 6/13 For time: 400/500-m Row 25 Shoulder Press (75/115 lb) 400/500-m row 15 shoulder presses 400/500-m row 10 shoulder presses 400/500-m row – Each time the athlete breaks a set of shoulder presses they must row 100 m. 6/14 For time: 42 GHD Sit-up 21 Front Squat (125/185 lb) 30 GHD sit-ups 15 front squats 18 GHD sit-ups 9 front squats 6/15 5 sets for load: Sumo Deadlift 12-10-8-6-4 6/16 For time: 30 Pullups 200 Double Unders 30 Chest-to-Bar Pullups 6/17 For time: 400-m Walking Lunge 6/18 RJ (with Partner) 5 rounds with a partner: 800-m Run 50 Pushups 5 Rope Climb (15 ft) WARM-UP
1 set: 10 alternating Scorpion Stretch 10 Alternating Spiderman Stretch AMRAP 5: 10 Jumping Jack 10 alternating Lunge 10 Pushups 10 Situps 1 set: :20 8-m shuttle run – Rest :10 :20 Dumbbell Snatch – Rest :10 :20 Assault Bike for calories – Rest :10 :20 Weighted Box Step – Rest :10 :20 strict Burpees NOTES
Rx / Intermediate Hope For Refugees 3 rounds for reps: 1:00 8-m shuttle run 1:00 Dumbbell Snatch (35/50 lb) 1:00 Assault Bike for calories 1:00 Weighted Box Step (20/24 in) (35/50 lb) 1:00 strict Burpees – Rest 1:00 between rounds. – Use a single DB for snatches and step-ups. – 1 8-m shuttle run = 1 rep. BEGINNER 3 rounds for reps: 1:00 8-m shuttle runs 1:00 DB snatches (15/25 lb) 1:00 bike for calories 1:00 DB box step-ups (20 in) (15/25 lb) 1:00 strict burpees – Rest 1:00 between rounds. Stimulus & Goals
Competition: 80 min Warm up: 20 min See above Workout 1: 20 min Today’s Rx Workout 2: 15 min Deadlift For load: 1 set: 10 reps (107%) 12 reps (103%) 14 reps (98%) – Rest 3:00 between sets. NOTES
Workout 3: 15 min 4 sets: 12 GHD Hamstring Curl 15 weighted Situps 20 Banded Side Steps (moving right) 20 banded side steps (moving left) NOTES
Stretching: 10 min 2 sets: :30 Groiner Stretch / side :30 Russian Twist WARM-UP
2 sets: 10 Good Mornings (35/45 lb) 10 Leg Swing (forward and backward)/leg 10 Up-Downs 4 sets: :20 Deadlift – Rest :10 :20 Box Jump Over – Rest 1:00 NOTES
RX For time: 3-6-9-12-15-15-12-9-6-3: Deadlift (105/155 lb) Box Jump Over (20/24 in) – Athletes stand at the top of the box and step down. INTERMEDIATE For time: 3-6-9-12-15-15-12-9-6-3: Deadlifts (75/115 lb) Box jump-overs (20/24 in) – Athletes stand at the top of the box and step down. BEGINNER For time: 2-4-6-8-10-10-8-6-4-2: Deadlifts (55/75 lb) Box Steps overs (12/20 in) – Athletes stand at the top of the box and step down. Post-workout: 4 sets: :30 side plank hold / side 1:00 GHD Sit-up Competition: 65 min Warm up: 15 min See above Workout 1: 20 min Today’s Rx Workout 2: 20 min 5 rounds: 400-m weighted Run 10 weighted Handstand Pushup – Wear a vest (14/20 lb) Stimulus & Goals
Stretching: 10 min 2 sets: :30 alternating Scorpion Stretch :30 pigeon pose / leg |
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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