WARM-UP
1 set: 1:30 Row (easy) 10 Push Up to Down Dog 10 Good Mornings (empty barbell) 10 alternating Reverse Lunges 1 set: :45 row (easy) :45 row (moderate) 10 Deadlift (empty barbell) 10 Box Steps (24 in) 1 set: :30 row (easy) 1:00 row (hard) 10 deadlifts (Add 10-45 lb to each side) 10 Box Jumps (20/24 in) 4 sets: 3 deadlifts 3 box jumps (24/30 in) – Building in load. NOTES
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. INTERMEDIATE 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 (20/24 in) – Perform both movements within the same minute. BEGINNER 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 50% of 3-rep-max 3 box jumps (16/20 in) – Perform both movements within the same minute. Stimulus & Goals
Competition: 80 min Warm up: 15 min See Above Workout 1: 25 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
Workout 3: 10 min 3 sets: 15 Banded Side Steps (left) 15 Banded Hamstring curl (single leg) (left) 15 banded side steps (right) 15 single-leg banded hamstring curls (right) NOTES
Stretching: 10 min 2 sets: :30 pigeon pose / leg :30 Couch Stretch / leg
0 Comments
WARM-UP
1 set: 2:00 Assault Bike, Row, or Skierg 10 alternating Samson stretches 10 alternating Scorpion Stretch 10 Inch-worm (no push-ups) 1 set: 2:00 bike, row, or SkiErg 10 Scap Pull up 10 alternating Lunge 10 Kip Swing 10 Squat Therapy 3 sets: 5 Pullups 5 Pushups 5 Air Squats – Rest :30-1:00 between sets. NOTES
RX Angie For time: 100 Pullups 100 Pushups 100 Situps 100 Air Squats Compare to 7/22/21 INTERMEDIATE For time: 50 pull-ups 60 push-ups 70 sit-ups 80 squats BEGINNER For time: 40 Jumping pull-ups 50 hand-elevated push-ups 60 Situps 70 Air Squats – Spend no more than 5:00 on each movement Stimulus & Goals
Competition: 70 min Warm up: 15 min See Above Workout 1: 20 min Angie Workout 2: 20 min 5 x AMRAP 3: 1,000/1,200-m Assault Bike Max rep back rack lunges – Rest 2:00 between AMRAPs and increase load each set. Women: 55-65-75-95-105 lb Men: 75-95-115-135-155 lb Stimulus & Goals
Stretching: 10 min 3 sets: :45 child’s pose stretch :45 frog stretch Here is a quick reminder that we will start firing up the grill at 6pm tonight. Feel free to bring a side dish, we will being doing chicken this week!
-C- WARM-UP
3 sets: :30 Burpees :30 Good Mornings (empty barbell) – Rest :15 between movements. 2 sets: 5 Samson stretches / leg 25-ft Banded Side Steps / direction 1 set: 10 Reverse Lunges / leg 10 Reverse Lunges / leg (empty barbell) 6 Reverse Lunges / leg 4 Reverse Lunges / leg 4 Reverse Lunges / leg – Build in load to your first working set. – Increase or reduce the number of warm-up sets as needed. NOTES
3 rounds for time: 50 Up-Downs 1:00 Seated L Sit – Accumulate a total of 1:00 in the L-sit per round. INTERMEDIATE 3 rounds for time: 40 up-downs 1:00 seated L-sit hold (knees bent) – Accumulate a total of 1:00 in the L-sit per round. BEGINNER 3 rounds for time: 30 up-downs :30 seated L-sit hold (knees bent) – Accumulate a total of :30 in the L-sit per round. Post-workout: Accumulate: 50 barbell or PVC Good Mornings Stimulus & Goals
Competition: 75 min Warm up: 15 min See Above Workout 1: 20 min 5 sets for load: 4 back-rack Reverse Lunges / leg – Rest 3:00 between sets. NOTES
Workout 2: 15 min Today’s Rx Workout 3: 15 min 4 sets for load: 1:00 KB front-rack hold 15 sumo-stance Good Mornings NOTES
Stretching: 10 min 1 set: :45 Lat Lacrosse Ball Roll / side 1:00 Yoga - Cobra Position WARM-UP
1 set: :30 Jumping Jack 5 Inch-worm + Pushups / rep 5 DB windmills / arm 1 set: :30 Up-Downs 10 single-arm Dumbbell Deadlift / arm 10 DB Goblet Squat 1 set: :30 Burpees 10 Dumbbell Press / arm 10 Dumbbell Push Press / arm RX AMRAP 12: 4 left-arm DB Turkish Get-up (25/35 lb) 4 right-arm DB Turkish get-ups 16 DB Walking Lunge – Use one DB. INTERMEDIATE AMRAP 12: 4 left-arm DB Turkish get-ups (15/25 lb) 4 right-arm DB Turkish get-ups 16 DB walking lunges – Use one DB. BEGINNER AMRAP 12: 4 left-arm DB Turkish get-ups (10/15 lb) 4 right-arm DB Turkish get-ups 16 DB walking lunges – Use one DB. Post-workout: For time: 400-m DB Farmer Walks (35/50 lb) – Use two dumbbells. Competition: Rest Day STRETCHING 2 sets: 1:00 Foam Roll Low Back 1:00 Foam Roll Quad 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 WARM-UP
1 set: 10 Alternating Spiderman Stretch 10 Inch-worm 10 Air Squats 1 set: 10 Squat Therapy reps (against the wall) 10 Hand Release Push-ups 10 alternating Scorpion Stretch 1 set: 3-5 Wall Walk (partial range of motion) 10 squat therapy reps (against the wall) 3 wall walks (full range of motion 2 sets: 5 Deadlift to mid-thigh 5 deadlift-shrugs 5 Muscle Snatch 5 Overhead Squat 5 Hang Squat Snatch 5 Squat Snatch – Use a PVC on the first set and an empty barbell on the second. 3 sets: 2 squat snatches 1 wall walk – Rest 1:00 between sets. NOTES
Pre-workout: 4 sets for load: 3 overhead squats – Build to your heaviest set. RX For time: 10-8-6-4-2: Squat Snatch (115/165 lb) – Perform 3 Wall Walk after each set. INTERMEDIATE For time: 10-8-6-4-2: Squat snatches (75/115 lb) – Perform 3 wall walks after each set. BEGINNER For time: 10-8-6-4-2: Hang Squat Snatch (35/45 lb) – Perform 2 partial range of motion wall walks after each set. Stimulus & Goals
Competition: 65 min Warm up: 15 min See Above Workout 1: 15 min Today’s Rx Workout 2: 10 min AMRAP 10: 1-2-3-4… etc. DB Turkish Get-up (35/50 lb) Strict Chest-to-Bar Pullup Stimulus & Goals
Workout 3: 15 min 3 sets for quality: 10 DB windmills / arm 20 GHD Hip Extension :30 Sorenson hold NOTES
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 reach, roll, and lift Hey Y’all,
Bringing back a couple things we used to do! Around the holidays, everyone likes to participate in food drives, but the Food Bank struggles the most during the summer. With school out, public assistance for kids in need of proper nutrition is not as available. As we have done in the past, two bags of non-perishable food items, boxes and cans, gets you a one-month membership for a friend to try the gym. Also, the Friday night BBQs are coming back! Starting this Friday at 6 p.m., we will provide hot dogs, burgers, buns and condiments. Feel free to bring a side dish. We will be grilling on the back patio! Coming up June 24 is the Hawkey / Lorang Summer Bash. The theme this year is "People of Walmart." It's always a great time! July 7 is guys’ poker night at Daniel Kelley's. The buy-in is $20. I believe there is a simultaneous ladies’ night at the same time, but I don't have the details. WARM-UP
1 round: 200-m run, slow 10 high ring Scap Pull up 3 rounds: :30 running position drill per leg :30 running in place drill :30 partner falling drill 100-m run 1 round: 200-m run, faster 10 high ring Kip Swing 1 round: Parter 1: 2 muscle-ups or chosen variation Partner 2: 2 muscle-ups or chosen variation 100-m run (or substitution) together Test AMRAP 15 with a partner: 10 Muscle Up 200-m Run with a partner – One partner works and one rests during the muscle-ups. Trainning AMRAP 15 with a partner: 10 low-ring muscle-up transitions 200-m run with a partner – One partner works and one rests during the transitions. Post-workout: 4 sets: :20 Ring Dips :10 rest Competition: Rest Day STRETCHING 1 set: 1:00 lacrosse ball upper back / side 1:00 lacrosse ball calf roll / 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
Categories |