WARM-UP
3 sets: 1:00 Row 1:00 Skierg 1 set: 10 wide stance Air Squats 10 narrow stance air squats 10 air squats 10 Reverse Lunges 3-5 sets: 5 Reverse Lunges – Build in load to your first working set. NOTES
Test AMRAP 12: 12 Front Squat (75/115 lb) 30 crossover singles Training AMRAP 12: 12 Front Squat 55% Max 30 crossover singles / Double Unders / Single-Unders Post-workout: Accumulate: 25 GHD Sit-up 25 GHD Hip Extension Stimulus & Goals
Competition: 65 min Warm up: 15 min See Above Workout 1: 20 min 6 sets for load: 3 back-rack reverse lunges / leg – Rest 3:00 between sets. NOTES
Workout 2: 15 min Today’s Rx Workout 3: 5 min EMOM 5: 3 left-arm Dumbbell Power Snatch (50/70 lb) 3 left-arm single-arm Dumbbell Thruster 3 right-arm DB power snatches 3 right-arm single-arm DB thrusters – Complete all movements each minute. NOTES
Stretching: 10 min 2 sets: :30 foam roll IT band / leg :30 Lacrosse Ball Roll / Foot
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Hey Ya'll,
No BBQ this week. The plan is to go every other week. June 30th July 14th July 28th Aug 11th Aug 25th Warm up:
:20 Jumping Jack 10 unweighted Good Mornings 5 tempo Pushups 6 Samson stretches 5 plate squats 5 DB suit case deadlift / side 10 DB goblet lunges ** 10 Dumbbell Deadlift 8 DB Front Rack Lunge 10 DB deadlifts 1 set: 9 DB deadlifts 7 DB lunges 200-m run Test 6 rounds for time: 12 Dumbbell Deadlift (35/50 lb) 9 DB Front Rack Lunge 200-m Run – Use two DBs. Training 6 rounds for time: 12 DB deadlifts 25% max BS each 9 DB front rack lunges 25% max BS each 200-m run – Use two DBs. Post-workout: 3 sets: 100-ft. single-DB overhead walk/arm 25% Jerk – Use DBs from workout. Competition: Rest Day Stretching 2-3 sets: :30 Lacrosse Ball Roll / Foot :30 hamstring stretch / leg :30 Sit and Reach (straddle) After a few of us have been giving each other a hard time about slamming barbells into the storage racks it was decided to rerun this PSA. WARM-UP
1 set: 10 Leg Swing / leg 10 lateral leg swings / leg 10 banded deadlifts 10 banded squats 10 Banded pull aparts 1 set: 10 Crossbody Arm Swing 10 Arm Swing Overhead 10 Russian Twist / each 10 banded deadlifts 10 banded squats 10 banded pull-aparts 5 sets: 1 Power Clean 1 Hang Power Clean 1 Jerk – Build in load each set. NOTES
Everyone: 7 sets for load: 1 Power Clean 1 Hang Power Clean 1 Jerk Stimulus & Goals
Competition: 85 min Warm up: 15 min See above Workout 1: 20 min Today’s Rx Workout 2: 25 min 5 rounds: 10 Kettlebell Swing (53/70 lb) 20 Wall Balls (20/30 lb) 800/1,000-m Assault Bike Stimulus & Goals
Workout 3: 15 min 3 sets: 10 Strict Toes to Bar 20 GHD Sit-up – Rest as needed between sets. NOTES
Stretching: 10 min 3 sets: 20 Banded pull aparts :30 Wrist Extension Stretch / arm Hey Ya'll,
It's that time again! Summer Bash is on this Saturday June 24th @ 6pm! 3150 Driftwood Circle in Lockwood. The theme this year is "People of Walmart." As you are planning your costume, prepare for volleyball! Pulled pork and some drinks provided, feel free to bring a drink or side dish. The party ends when the bouncy house is deflated! -C- WARM-UP
1 set: 400-m Run (sub 500-m SkiErg, row or bike to accommodate running limitation) 1 set: 10 Jumping Jack 10 Alternating Spiderman Stretch + reaches 10 Push Up to Down Dogdf 10 Burpees (slow) 10 alternating Samson stretches 10 Reverse Lunges 10 jumping jacks 10 alternating Scorpion Stretch 10 Air Squats 10 burpees (fast) 3 sets: 6 Pistol 3 Strict Ring Dips NOTES
Pre-workout: Accumulate: 30 KB Turkish Get-up – For quality. Test For time: 20-18-16-14-12-10-8-6-4-2: Alternating Pistol 1-2-3-4-5-6-7-8-9-10: Strict Ring Dips – Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc. Training For time: 20-18-16-14-12-10-8-6-4-2: Alternating Pistol to a box 1-2-3-4-5-6-7-8-9-10: Jump and controlled lower ring dips – Alternate back and forth between each movement, following rep scheme; so, 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc. Scaled For time: 10-9-8-7-6-5-4-3-2-1: High box step-downs 1-2-3-4-5-6-7-8-9-10: Box dips with feet on floor – Alternate back and forth between each movement, following rep scheme; so, 10 box step-downs, 1 dip; 9 box step-downs, 2 dips; etc. Stimulus & Goals
Competition: 90 min Warm up: 15 min See Above Workout 1: 10 min Today’s Rx Workout 2: 40 min 10 rounds for time: 400-m Run OR 400/500-m Row OR 800/1,000-m Assault Bike – Rest 2:00 between rounds. Stimulus & Goals
Workout 3: 15 min 4 sets: 50-ft Farmer Walks 20 Weighted Hip Extensions – Rest 1:00-2:00 between sets. NOTES
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 Couch Stretch / side Warm up
1 set: :30 calorie Row :30 Russian KB swing (53/70 lb) :30 Burpees :30 Wall Balls (14/20 lb)(9/10 ft) RX 4 rounds for reps: 1:00 calorie Row 1:00 Russian KB swing (53/70 lb) 1:00 Burpees 1:00 Wall Balls (14/20 lb)(9/10 ft) 1:00 rest INTERMEDIATE 4 rounds for reps: 1:00 calorie row 1:00 Russian kettlebell swing (35/53 lb) 1:00 burpees 1:00 wall balls (14/20 lb)(9/10 ft) 1:00 rest BEGINNER 4 rounds for reps: 1:00 calorie row 1:00 Russian kettlebell swing (18/35 lb) 1:00 burpees 1:00 wall balls (10/14 lb)(9/10 ft) 1:00 rest Competition: Rest Day STRETCHING Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves 6/18
RX On a 25:00 clock: From 0:00-12:00: Establish a heavy 3-rep Deadlift From 12:00-17:00: Rest From 17:00-25:00: EMOM 8: 3 deadlifts at 70% of 3-rep-max 3 Box Jumps (24/30 in) – Perform both movements within the same minute. 6/19 - 5/15 RX 4 rounds for reps: 1:00 calorie Row 1:00 Russian KB swing (53/70 lb) 1:00 Burpees 1:00 Wall Balls (14/20 lb)(9/10 ft) 1:00 rest 6/20 - 5/16 RX For time: 20-18-16-14-12-10-8-6-4-2: Alternating Pistol 1-2-3-4-5-6-7-8-9-10: Strict Ring Dips – Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc. 6/21 - 5/17 RX 7 sets for load: 1 Power Clean 1 Hang Power Clean 1 Jerk 6/22 - 5/18 RX 6 rounds for time: 12 Dumbbell Deadlift (35/50 lb) 9 DB Front Rack Lunge 200-m Run – Use two DBs. 6/23 - 5/19 RX AMRAP 12: 12 Front Squat (75/115 lb) 30 crossover singles 6/24 - 5/20 RX With a partner: Every :90 for 30:00: 10 Chest-to-Bar Pullups 10 Pushups 10 Box Steps (20/24 in) – Partners alternate rounds; one athlete works at a time. – The partner not completing a round cumulates time in a handstand or plank. |
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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