Hey Y'all,
The Gym will be closed this Saturday for Big Sky State Games as we host Olympic Weightlifting! The Gym will be open regular hours Friday and Sunday. Also the back parking lot will be open tomorrow! -C-
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Warm Up:
1 set: :20 Assault Bike (easy pace) 5 Single Arm Ring Row / arm 20 bicycle crunches 1 set: :20 bike (add 5-10 RPMs) 10 Ring Rows 10 laying toes-to-bars (hands hold on to DB) 1 set: :20 bike (add 5-10 RPMs) 10 Jumping pull-ups 10 Situps (no DB) 1 set: :20 bike (add 5-10 RPMs) 5-10 Strict Pullup 10 weighted sit-ups 1-2 set: 1-2 Rope Climb (or substitution) :20 bike (move as fast as possible) RX 3 rounds for reps: 2:00 Rope Climb (15 ft) 1:00 weighted sit-ups (15/25 lb) 1:00 Assault Bike – Rest 1:00 INTERMEDIATE 3 rounds for reps: 2:00 rope climbs (10 ft) 1:00 weighted sit-ups (10/15 lb) 1:00 Assault Bike – Rest 1:00 BEGINNER 3 rounds for reps: 2:00 Pull-to-Stands 1:00 Situps 1:00 Assault Bike – Rest 1:00 Post-workout: Accumulate: 50 weighted Ring Dips – Use a dumbbell or medicine ball to add load to the dips. – Perform the dips on the rings or static straight bars. Competition: Rest day Stretching: 3 sets: :30 Yoga - Cobra Position :30 alternating Scorpion Stretch WARM-UP
2 sets: :45 Skierg 10 PVC Pass-throughs 3 Wall Walk 10 PVC pass-throughs 5 Up-Downs + max-vertical jumps 10 PVC Overhead Squat 1 set: 5 squat-to-stand 10 Elbow to instep + hamstring stretch 1:00 Banded Shoulder Stretch / Side 1 set: 5 Hang Power Clean 5 Push Jerk 5 hang power clean and jerks 5 Thruster 5 Power Snatch – Use an empty barbell. 3 sets: 6 hang power clean and jerks 5 thrusters 4 power snatches – Build in load and rest 1:00-1:30 between sets. NOTES
Pre-workout: 5 sets: 3 Squat Clean and Shoulder Press – Each set must be completed unbroken. – Increase load across as many sets as possible. RX 5 rounds for time: 12 Hang Power Clean and Jerk (75/115 lb) 9 Thruster 6 Power Snatch INTERMEDIATE 5 rounds for time: 12 hang power clean and jerks (65/95 lb) 9 thrusters 6 power snatches BEGINNER 5 rounds for time: 12 hang power clean and jerks (45/65 lb) 9 thrusters 6 power snatches Stimulus & Goals
Competition: 70 min Warm up: 20 min See above Workout 1: 15 min Today’s Rx Workout 2: 15 min Deadlift For load: 10 reps (112%) 12 reps (110%) 14 reps (107%) – Rest 3:00 between sets. NOTES
Workout 3: 10 min On a 10:00 clock: Every 2:00: 8 tempo Bulgarian split squats (8/leg) With the time remaining on the 2:00 clock, hold a plank. NOTES
Stretching: 10 min 2 sets: :30 foam roll IT band / side :30 Foam Roll Quad / side WARM-UP
1 set: 3:00 Single-Unders – Rest as needed during the 3:00. 3 sets: :30 wide-grip banded pull-downs :30 PVC Pass-throughs :30 Russian KB swing – Build in load on the KB swings. 1 set: 10 handstand shoulder taps (stomach-to-wall) 10 handstand hip taps (back-to-wall) 2:00 Handstand Walk practice 2 sets: 7 Kettlebell Swing 25-ft handstand walk NOTES
RX AMRAP 9: 15 Kettlebell Swing (24/32 kg) 50-ft Handstand Walk INTERMEDIATE AMRAP 9: 15 KB swings (24/32 kg) 25-ft handstand walk BEGINNER AMRAP 9: 15 KB swings (24/32 kg) 100-ft Bear-crawl Post-workout: 8 sets: :20 seated L-Sit hold – Rest :10 Stimulus & Goals
Competition: 65 min Warm up: 20 min See above Workout 1: 10 min Today’s Rx Workout 2: 10 min Shoulder Press For load: 10 reps (112%) 12 reps (110%) 14 reps (107%) – Rest 3:00 between sets. NOTES
Workout 3: 15 min For time: 10-9-8-7-6-5-4-3-2-1: strict handstand push-ups Strict chin-ups NOTES
Stretching 10 min 3 sets: :30 ATY Drill :30 Banded pull aparts – Rest as needed between sets. WARM-UP
EMOM 4: :45 Row – Increase pace each minute. EMOM 4: :45 Skierg – Increase pace each minute. 2 sets: 10 PVC Pass-throughs 10 Shoulder Press (empty barbell) 6 back-step Lunge 2 sets: 4 Overhead Lunge 4 Front Rack Lunge 4 back-rack lunges – Build in load. 2-4 sets: 4 overhead lunges – Rest 1:00 between sets. NOTES
RX / Intermediate / Beginner For load: Overhead Lunge 6-6-6 Front Rack Lunge 8-8-8 Back-rack lunges 10-10-10 Stimulus & Goals
Competition: 80 min Warm Up: 20 min See above Workout 1: 25 min Today’s Rx Workout 2: 15 min AMRAP 15: 5-10-15-20, etc. Wall Balls (20/30 lb)(9/10 ft) – Run 200-m after every round. Stimulus & Goals * Push to finish the round of 30 reps. * This workout challenges your ability to hang on for a few more repetitions than you want to. The heavier medicine ball won’t make this an easy task. * Should be able to perform at least 20 reps unbroken with the heavier medicine ball. * Complete each 200-m run in 1:00 or less. Strategy * Complete as many sets as possible with unbroken wall-ball shots. This will eventually not be possible, but hold on while you can. * As the medicine ball begins to feel heavier than it should, think about jumping the ball to the target. * We want to run 200 m in 1:00 or less, but don’t crush yourself. Ideally, we are able to return from the run, take a few deep breaths and pick up the medicine ball for the next set. Don’t let the run be the reason you can’t pick up the ball. Workout 3: 10 min EMOM 8: Min. 1 | 15-20 GHD Sit-up Min. 2 | :15-:20 hanging L-sit hold NOTES
Stretching: 10 min 2 sets: :30 pigeon pose / leg :30 Couch Stretch / leg 7/10
AMRAP 15: 3-6-9-12, etc. Toes-to-Bar Box Jumps (20/24 in) Calorie Assault Bike – Continue adding 3 reps to each movement until time expires. 7/11 For load: Overhead Lunge 6-6-6 Front Rack Lunge 8-8-8 Back-rack lunges 10-10-10 7/12 AMRAP 9: 15 Kettlebell Swing (24/32 kg) 50-ft Handstand Walk 7/13 5 rounds for time: 12 Hang Power Clean and Jerk (75/115 lb) 9 Thruster 6 Power Snatch 7/14 3 rounds for reps: 2:00 Rope Climb (15 ft) 1:00 weighted sit-ups (15/25 lb) 1:00 Assault Bike – Rest 1:00 7/15 For time: 50 GHD Hip Extensions 20 Pullups 25 GHD hip extensions 20 kipping pull-ups 50 Pistol 20 kipping pull-ups 25 Pistol 20 kipping pull-ups 7/16 For time: 1,600-m Run 150 Double Unders 50 Burpees 800-m run 100 double-unders 35 burpees 400-m run 50 double-unders 20 burpees Warm Up
2 sets: 1:00 calorie Assault Bike :40 Box Steps :20 hanging tuck hold 1 set: :30 Pushups 1:00 PVC Pass-throughs 1 set: 5 Kip Swing 5 kipping leg raises 3 singles leg toes-to-bars 3-5 Toes-to-Bar 1 set: 5 Box Jumps (pause at top & bottom) 6 box jumps (pause at top) 7 box jump (fast) – Rest :20 between each set of box jumps. 2 sets: 3 toes-to-bars 3 box jumps 3-cal. Assault Bike RX / Intermediate AMRAP 15: 3-6-9-12, etc. Toes-to-Bar Box Jumps (20/24 in) Calorie Assault Bike – Continue adding 3 reps to each movement until time expires. BEGINNER AMRAP 15: 3-6-9-12, etc. Hanging Knee Raises Box jumps (16/20 in) Calorie bike – Continue adding 3 reps to each movement until time expires. Post-workout: 4 sets: 3 strict Weighted Pull up 4 wide-grip strict pull-ups 5 Strict Pullup Competition: Rest day Stretching: 3 sets: 20 Banded pull aparts :30 Wrist Extension Stretch / arm WARM-UP
1 set: 10 ATY Drill 10 Kip Swing on rings 10 jumping ring dips 1 set: 10 ring Strict Pullup 10 Pushups to down dog 5 low-ring muscle-up transitions 1 set: 2 ring Strict Muscle up 2 kipping ring Muscle Up NOTES
RX / Intermediate 3 x 5:00 rounds for reps: 200-m Farmer Walks (16/24 kg) Then as many reps as possible of: 5 Pushups 10 Goblet Squat (16/24 kg) – Rest 2:00 between rounds. – Use a single KB for farmers carries and squats. BEGINNER 3 x 5:00 rounds for reps: 100-m farmers carry (12/16 kg) Then as many reps as possible of: 5 push-ups 10 Goblet Squat (12/16 kg) – Rest 2:00 between rounds. – Use a single KB for farmer carries and squats. Stimulus & Goals
Post-workout: 3 sets each with a partner: 1:00 GHD Sit-up hold (parallel to the ground) Max DB windmills Competition: 105 min Warm up: 20 min See above Workout 1: 15 min 4 sets for reps: 2 ring Strict Muscle up 2+ kipping ring Muscle Up – Rest 3:00 between sets. NOTES
Workout 2: 15 min Shoulder-to-overhead: Every :30 for 10 sets: 3 shoulder-to-overheads (40%) 1 set: 15 shoulder-to-overheads (30%) (unbroken) 12 shoulder-to-overheads (40%) (unbroken) 9 shoulder-to-overheads (45%) (unbroken) 6 shoulder-to-overheads (50%) (unbroken) NOTES
Workout 3: 35 min Today’s Rx Workout 4: 15 min 5 rounds for time: 6 ring Pullups 9 Ring Dips 12 single-arm DB rows / arm (35/50 lb) NOTES
Stretching: 5 min Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 Couch Stretch / side WARM-UP
2 sets: 1:00 Run, Assault Bike, Row, or Skierg 5 Snatch Grip Deadlift to mid-thigh (45/35 lb) 5 Snatch High Pull 5 Muscle Snatch 5 Overhead Squat 5 Hang Snatch 5 Snatch 3 sets: 5 snatches (add 5-25 lb to each side) 5 Bar Facing Burpee NOTES
Pre-workout: EMOM 8: 1 Power Snatch 1 snatch push presses 2 Sots presses Regional 18.4 RX 2 rounds for time: 10 Snatch (125/175 lb) 12 Bar Facing Burpee Then, 2 rounds for time: 10 snatches (75/115 lb) 12 bar-facing burpees INTERMEDIATE 2 rounds for time: 10 snatches (105/155 lb) 12 bar-facing burpees Then, 2 rounds for time: 10 snatches (65/95 lb) 12 bar-facing burpees BEGINNER 2 rounds for time: 10 snatches (65/95 lb) 12 bar-facing burpees Then, 2 rounds for time: 10 snatches (45/65 lb) 12 bar-facing burpees Stimulus & Goals
Competition: 85 min Warm up: 20 min See above Workout 1: 15 min Today’s Rx Workout 2: 15 min Back Squat For load: 12 reps (110%) 14 reps (107%) 16 reps (105%) – Rest 3:00 between sets. NOTES
Workout 3: 15 min 3 sets: 15 reverse hyper or GHD Back Extension :30 V Ups :10 Hollow Hold – Rest 2:00 between sets. NOTES
Workout 4: 15 min 5 sets for load: 6 Weighted lunge / leg NOTES
Stretching: 5 min Accumulate: 30 reach, roll, and lift Saturday, July 9th:
8:00 am: Competitor Check-in (you must be paid up to check in!) 8:30 am: WOD 1 Athlete / Judge briefing 9:00 am: WOD 1 Heat 1 start time! THE WORKOUTS WOD I: 15-min. AMRAP 30 Deadlift 135 / 95 30 Toes-to-Bar 20 Clean & Jerk 135 / 95 20 Chest-to-Bar (chest has to contact bar) 10 Snatch 115 / 75 10 Bar Muscle-ups or 30 Burpee pull-ups (We will make sure you can reach the bar). Both team members must do the same movement, but one person can do all of the movement. To keep bar-loading fair: plate changes must be done by one person per bar. No changing plates until both team members are done with that movement. Women's bar will have a 5# on the inside followed by a 15# and a 10#; Men's bars will have a 35# with a 10# on the outside. WOD II: 15-min. time cap 75 Wall Balls (20 / 14) 30-Cal Bike Max HSPU (each rep = 5 pts) or max Hand-Release Push-ups (hands come completely off the ground at the beginning of each rep). For HSPUs, you can rest on your head to prepare, but you cannot do a rep until your partner is standing. For hand-release push-ups, you can prepare with your hands off the ground on your belly, but cannot start until your partner is standing. Both team members must do the same movement, but one person can do all of the movement. WOD III: No time cap Row 1,000 meters (each team gets one rower) 42 Box Jumps; can't jump until the other person lands (24" / 20") 30 Burpees to a 45# plate while holding a 25 / 15 plate 18 Back Squats 135 / 95 One person cannot approach the the rack until the other person has racked their bar. 200 Doubleunders or 600 Singles (You cannot start until your partner’s rope is on the ground). Both team members must do the same movement, but one person can do all of the movement. TEAMS The teams are set, but the team names are placeholders and can be changed if you come up with something better: Dixie & Gurman: "What are the Odds?" Larry & Ali: "A Different Kinda’ Country." Anneke & Dan Kelley: "The Long and the Short of It.” Dan Hawkey & Jamie: "Doubleunder Wonders.” Sheena & Jacque: "Competition Frenemies.” Ben & David Lorang: "Start Slow and Taper Off . . ." Brandon Schmidt & Brandon Hurst: "Let's Go, Brandon!" Derek & Corey: "Man Chesthair United.” Josh & Cheryl: "Evening Shift.” Riley & Trip: "Family Rivalry.” If you have any questions concerning the workouts or movements, text Clint @ (406) 839-8797. |
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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