Warm Up
4 sets: :30 Row, Assault Bike, or Skierg (sub single-under speed steps for machines) :10 rest :30 lunge variations :10 rest :30 Muscle Clean and Shoulder Press :10 rest 4-5 warm-up sets: 5 Push Press Rx / Intermediate / Beginner 5 sets for load: 5 Push Press Post Workout 5 sets for reps: :50 Bar Facing Burpee :10 rest Stretching: 3 sets: :30 reach, roll, and lift 20 Banded pull aparts Competition: Rest Day
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WARM-UP
1 set: 1:00 Run, Assault Bike, Row, or Skierg 10 alternating Scorpion Stretch 10 KB or Dumbbell Deadlift 1 set: 1:00 run, bike, row, or ski 10 alternating hamstring scoop stretch 10 1-handed alternating Russian KB Swing / arm 1 set: 1:00 run, bike, row, or ski 10 Burpees + Broad Jumps 10 Russian KB swing 1 set: 1:00 run, bike, row, or ski 10 Kettlebell Swing NOTES
RX 3 rounds for time: 21 Kettlebell Swing (16/24 kg) 200-m Run Rest 3:00 For time: 42 single arm alternating kb swing / arm (16 / 24 kg) 800-m Run INTERMEDIATE 3 rounds for time: 21 KB swings (12/16 kg) 200-m run Rest 3:00 For time: 21 single-arm KB swings/arm (12/16 kg) 800-m run BEGINNER 3 rounds for time: 21 KB swings (8/12 kg) 200-m run Rest 3:00 For time: 21 single-arm KB swings/arm (8/12 kg) 400-m run Post-workout: 3 sets: 20 GHD GHD Hip Extension 20 GHD GHD Back Extension Stimulus & Goals
Competition: 70 min Warm up: 20 min See above Workout 1: 15 min Today’s Rx Workout 2: 15 min Shoulder Press For load: 1 set: 10 reps (107%) 12 reps (103%) 14 reps (98%) – Rest 3:00 between sets. NOTES
Workout 3: 15 min EMOM 15: Min. 1 | :20 ring-dip hold (top) Min. 2 | :20 ring-dip hold (bottom) Min. 3 | :40 max Pushups NOTES
Stretching 5 min Accumulate: 1:00 Sit and Reach (right leg) 1:00 sit and reach (left leg) 1:00 sit and reach (straddle) WARM-UP
1 set: 20 Jumping Jack 10 Medicine Ball Squat (facing the target) :20 single-unders 1 set: 20 jumping jacks 10 wall-ball push presses (toss ball to the target) :20 double-unders 1 set: 20 jumping jacks 10 wall-ball shots :20 double-unders 1 set: On a 5:00-7:00 clock: Muscle-up practice – See notes for ideas. NOTES For muscle-up practice, consider any of the following:
RX 15.3 AMRAP 14: 7 Muscle Up 50 Wall Balls (14/20 lb) 100 Double Unders INTERMEDIATE AMRAP 14: 7 Chest-to-Bar Pullups 50 wall-ball shots (10/14 lb) 100 double-unders BEGINNER AMRAP 14: 7 muscle-up transitions 30 wall-ball shots (6/10 lb) 60 Single-Unders Post-workout: 3 sets: Max-rep Strict Pullup on rings – Rest 2:00 between sets. Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 15 min 15.3 Workout 2: 15 min Back Squat For load: 1 set: 10 reps (107%) 12 reps (103%) 14 reps (98%) – Rest 3:00 between sets. NOTES
Workout 3: 15 min For time: 400-m Sled Drag (25/45 lb) (bring head phones this shit is loud!) NOTES
Stretching: 5 Min 2 sets: :30 Couch Stretch / leg :30 Calf Stretch / leg WARM-UP
1 set: 10 alternating Cossack Squat 10 clean-grip Deadlift (35/45 lb) 10 alternating Cossack squats 10 Situps 1 set: 10 High Pull Clean (35/45 lb) 10 V Ups 10 Hanging Knee Raises 1 set: 10 partial Front Squat (35/45 lb) 10 knees-to-armpits 1 set: 10 Power Clean (35/45 lb) 5-10 Toes-to-Bar 4 sets: 2 power cleans Pre-workout: EMOM 10: 1 Hang Power Clean NOTES
RX AMRAP 10: 5 Power Clean (135/205 lb) 10 Toes-to-Bar INTERMEDIATE AMRAP 10: 5 power cleans (105/155 lb) 5 toes-to-bars BEGINNER AMRAP 10: 5 power cleans (55/75 lb) 10 Hanging Knee Raises Stimulus & Goals
Competition: 65 min Warm up: 20 min See Above Workout 1: 10 min Today’s Rx Workout 2: 15 min Snatch: Every :30 for 10 sets: 3 Snatch (40%) 1 set: 15 snatches (30%) (unbroken) 12 snatches (40%) (unbroken) 9 snatches (45%) (unbroken) 6 snatches (50%) (unbroken) NOTES
Workout 3: 15 min 5 sets for separate loads: 5 snatch push presses 5 hang muscle snatches NOTES
Stretching: 5 min 2 sets: :30 forearm stretch (palms down, fingers forward) :30 forearm stretch (palms down, fingers backward) :30 forearm stretch (back of hand, fingers backward) Warm Up:
1 set: 50 Jumping Jack 10 PVC Pass-throughs 40 jumping jacks 10 Overhead Squat(PVC) 30 jumping jacks 10 pass-throughs (PVC) 20 jumping jacks 10 overhead squats (PVC) 10 jumping jacks 1 set: Optional stretching: – Alternating Scorpion Stretch, table topsstretch 1 set: 3 Snatch Balance (quarter squat) 3-5 Snatch Balance (above parallel) 3 Snatch Balance (quarter squat) 3-5 Snatch Balance (above parallel) 2 sets: 5-8 hang power snatches (empty bar) Every 1:30 for 5 sets: 5 Hang Power Snatch – Build in load to 70-80% of 1-rep-max hang power snatch. Rx / Intermediate 5 sets for load: 3 Hang Power Snatch BEGINNER 5 sets for load: 5 hang power snatches Post Workout 3 sets for load: 7 Muscle Snatch 7 snatch-grip Push Press Stretching: 3 sets: :20 Banded Shoulder Stretch / Side 20 Banded pull aparts Competition: Rest Day 6/5
5 sets for load: 3 Hang Power Snatch 6/6 AMRAP 10: 5 Power Clean (135/205 lb) 10 Toes-to-Bar 6/7 15.3 AMRAP 14: 7 Muscle Up 50 Wall Balls (14/20 lb) 100 Double Unders 6/8 3 rounds for time: 21 Kettlebell Swing (16/24 kg) 200-m Run Rest 3:00 For time: 42 single arm alternating kb swing / arm (16 / 24 kg) 800-m Run 6/9 5 sets for load: 5 Push Press 6/10 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. 6/11 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. WARM-UP
AMRAP 8: With a partner: P1: Run 200 m P2: AMRAP: 10 Kip Swing, 8 Pushups, 6 DB Bent Over Rows *When P1 comes in from the run, switch. 1 set: 10 Bench Press (35/45) 5 bench presses (95/135) 5 bench presses (105/155) 1 set: 5 Strict Pullup 1 set: 3-5 L-Sit Pullups NOTES
RX 5 rounds for reps with a partner: 2:00 Bench Press (105/155 lb) 2:00 L-Sit Pullups INTERMEDIATE 5 rounds for reps with a partner: 2:00 bench presses (75/115 lb) 2:00 band-assisted L pull-ups (sit in the next higher band) BEGINNER 5 rounds for reps with a partner: 2:00 bench presses (35/45 lb) 2:00 single-leg elevated ring rows Post-workout: On a 5:00 clock: Max hanging hip touches with a partner Stimulus & Goals
Competition: 65 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 15 min Clean: 1 set for reps: 1:00 cleans (55%) – Rest 3:00 1 set for reps: 1:00 cleans (50%) – Rest 3:00 1 set for reps: 1:00 cleans (45%) – Rest 3:00 NOTES
Workout 3: 5 min 5 sets for load: 3 High Pull Clean 3 high hang clean NOTES
Stretching: 5 min Accumulate: 1:00 Doorway Pec Stretch / side 1:00 PVC Cuban Press Barbell First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek. WARM-UP
1 set: 1:00 Couch Stretch / leg 1:00 Standing Toe Touches 1:00 frog stretch 1:00 bottom of Air Squats hold 3 sets: Run 100 m 15 air squats 1 set: 15 Back Squat (35/45) 2 sets: 6 back squats NOTES
Manion 7 rounds for time: 400-m Run 29 Back Squat (95/135 lb) INTERMEDIATE 7 rounds for time: 400-m run 29 back squats (65/95 lb) BEGINNER 5 rounds for time: 200-m run 15 back squats (35/45 lb) Stimulus & Goals
Competition: 85 min Warm up: 20 min Workout 1: 40 min Manion Workout 2: 15 min 3 rounds for reps: 1:00 GHD Sit-up 1:00 standing Assault Bike (for calories) 1:00 Handstand Walk – Rest 2:00 between sets. NOTES
Stretching: 10 min 2 sets: :30 Standing Quad Stretch / leg :30 pigeon pose / leg Warm up
3 sets: 30 alternating Shoulder Taps (15/arm) 20 Hollow Rock 10 Broad Jumps For time: 10 Wall Walk 30 Box Jumps (20/24 in) 30 Strict Knee to Elbow 30 box jumps 30 Strict Toes to Bar 30 box jumps 10 wall walks INTERMEDIATE For time: 5 wall walks 30 box jumps (20/24 in) 20 strict knees-to-elbows 30 box jumps 20 strict toes-to-bars 30 box jumps 5 wall walks BEGINNER For time: 10 Inch-worm on a box 20 box jumps (12/20 in) 20 Hanging Knee Raises 20 box jumps (12/20 in) 20 hanging knee raises 20 box jumps (12/20 in) 10 inchworms on a box Stretching 2 sets: 1:00 reach, roll, and lift :30 90/90 shoulder rotation 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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