Warm up
3 sets: 1:00 Row :10 rest :40 BW Box Steps / Box Jumps :10 rest :20 Hollow Rock :10 rest Pre-workout: With a partner: Accumulate 100 GHD Hip Extension – One partner holds a plank while the other partner performs hip extensions. – Partners may switch as much as they’d like. RX / Intermediate 3 rounds for time: 600/750-m Row 30 Box Jumps (20/24 in) – Athletes must step down from the top of the box. BEGINNER 3 rounds for time: 300/400-m row 20 box jumps (12/20 in) – Athletes must step down from the top of the box. Competition: Rest Day Stretching Accumulate: 1:00 foam roll calves / leg 1:00 Lat Lacrosse Ball Roll / foot
0 Comments
WARM-UP
3 sets: 20 Banded pull aparts 15 banded PVC Pass-throughs 10 hanging scap shrugs 2 sets: 10 SA DB tempo Alternating Single-Arm kb Strict Press / Arm 10 SA DB tempo Dumbbell High pull 1 set: 10 Shoulder Press (35/45) 1 set: 10 Push Press (35/45) 5 push press (building) 5 push press (building) 5 push press (working weight) NOTES
RX 5 rounds for time: 200-m DB Farmer Walks 15 deficit Pushups on DBs (35/50 lb) 10 Dumbbell Push Jerk (35/50 lb) INTERMEDIATE 5 rounds for time: 200-m DB farmers carry 15 deficit push-ups on DBs (20/35 lb) 10 DB push jerks (20/35 lb) BEGINNER 5 rounds for time: 200-m DB farmers carry 15 push-ups 10 DB push jerks (10/15 lb) Competition: 80 min Warm up: 20 min See Above Workout 1: 10 min Every 1:00 x 10 sets: 5 Push Press (40%) NOTES
Workout 2: 25 min Today’s Rx Workout 3: 15 min 5 sets: 5 handstand push-up negatives 5 single-arm DB seated strict press NOTES
Stretching: 10 min 3 sets: :30 Supine Snow Angel :30 prone snow angel :30 Scap Push-ups WARM-UP
2 sets: 1:00 Row, Assault Bike, Skierg, or Run 10 Alternating Spiderman Stretch 10 Leg Swing / leg (across body) 1 set: 20 mountain climbers 10 Air Squats 10 V Ups 1 set: 20 mountain climbers 10 Walking Lunge 10 Hanging Knee Raises 1 set: 20 mountain climbers 10 KB / DB Front Rack Lunge 10 knees-to-armpits 1 set: 20 mountain climbers 10 KB front rack lunge (workout weight) 5 Toes-to-Bar NOTES
RX For time: 30 Toes-to-Bar 30-yard KB / DB Front Rack Lunge (53/70 lb) 20 toes-to-bars 20-yard KB front rack lunge 10 toes-to-bars 10-yard KB front rack lunge – Use two KBs for the front-rack lunges. INTERMEDIATE For time: 30 toes-to-bars 30-yard KB front rack lunge (26/35 lb) 20 toes-to-bars 20-yard KB front-rack lunge 10 toes-to-bars 10-yard KB front rack lunge – Use two KBs for the front-rack lunges. BEGINNER For time: 30 Hanging Knee Raises 30-yard Walking Lunge 20 hanging knee raises 20-yard walking lunge 10 hanging knee raises 10-yard walking lunge Post-workout: 8 sets: :20 Double Unders – Rest :10 Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 15 min Every 1:00 for 10 sets: 3 Hang Power Snatch (35-45%) – Above the knee NOTES
Workout 3: 15 min 5 sets for separate loads: 5 Sots presses 10 wide-grip Bent over row NOTES Increase load across as many sets as possible for each lift. Stretching: 10 min 2 sets: :30 foam roll IT band / side :30 Foam Roll Quad / side Warm up
1 set: partner 1: 1:00 Assault Bike partner 2: : :30 PVC PVC Pass-throughs :30 PVC pipe Cuban Press Barbell 1 set: partner 1: 1:00 assault bike partner 2: : :30 pvc pipe around the world :30 knee push-ups 1 set: partner 1: 1:00 assault bike partner 2: : :30 hang from the pull-up bar :30 Pushups 2 sets: 3-5 Strict Pullup RX / Intermediate / Beginner 5 sets for load: 5 Weighted Pull up strict 5 weighted ring dip strict Post-workout: 3 sets: 1:00 max calorie bike – Rest 1:00 between sets. Competition: Rest Day Stretching 3 sets: :20 Banded Shoulder Stretch / Side :20 Banded pull aparts WARM-UP
1 set: 1:00 Couch Stretch (each leg) 1:00 pigeon pose (each leg) 1:00 frog stretch 3 sets: 1:00 Row 15 plate squat therapy 15 Hollow Rock 2 sets: 10 front-rack stretch :20 bottom of Front Squat hold (35/45) 1 set: 10 Front Squat (35/45) 8 front squats (building) 6 front squats (working weight) NOTES
Rx / Intermediate / Beginner 3 rounds for reps: 1:30 Air Squats 1:30 Situps 1:30 calorie Row Post-workout: Accumulate: 2:00 in a Handstand – Stomach facing the wall. Stimulus & Goals
Competition: 75 min Warm up: 20 min See above Workout 1: 15 min Every 1:00 x 10 sets: 5 Front Squat (40%) NOTES
Workout 2: 15 min Today’s Rx Workout 3: 14 sets: 50-ft Farmer Walks 20 weighted GHD Hip Extension – Rest 1:00-2:00 between sets NOTES
Stretching: 10 min Accumulate: 2:00 Seated Straddle Stretch – Hold :40 on the left leg, right leg, and in the center WARM-UP
2 sets: 10 Pushups 10 PVC Pass-throughs 10 table tops 10 PVC Push Press 2 sets: :20 Single-Unders 10 push presses (35/45 lb) :20 Tuck Jumps 2 sets: :20 Double Unders 10 push press (55/75 lb) Pre Workout EMOM 8: 3 heavy push presses NOTES
RX 5 rounds for time: 25 Push Press (55/75 lb) 50 Double Unders INTERMEDIATE 5 rounds for time: 25 push presses (55/75 lb) 50 double-unders BEGINNER 5 rounds for time: 15 push presses (35/45 lb) 50 Single-Unders Stimulus & Goals
Competition: 60 min Warm Up: 20 min See above Workout 1: 15 min Today’s Rx Workout 2: 15 min For time: 5-4-3: Rope Climb (15′) 10-8-6: Ring Muscle Up 15-12-9: Atlas Stone Clean (100/150 lb) Stimulus & Goals
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 reach, roll, and lift Anthony finally chopped off his locks to donate to Wigs For Kids. After roughly a couple of years growing it out, he chose his mother's birthday to give it all away.
Don't make him do the Newbie Shuffle. It’s the same guy, just a little less hippie. I'm sure some child is going to be super stoked to get them curls. -C- WARM-UP
1 set: 200-m Run 20 Air Squats 10 Kip Swing 5 Inch-worm 1 set: 200-m run 15 PVC Overhead Squat 10 kip swing 5 inchworm walk-outs 1 set: 200-m run 10 Squat Therapy 10 kip swings 5 inchworm walkouts 1 set: 10 Deadlift (35/45) 10 overhead squats 1 set: 10 deadlifts (building ) 10 overhead squats (building ) 1 set: 10 deadlifts (building ) 5 overhead squats (working weight ) 1 set: 5 deadlifts (building) 1 set: 5 deadlifts (working weight) NOTES
RX Lumberjack 20 For time: 20 Deadlift (185/275 lb) 400-m Run 20 Kettlebell Swing (24/32 kg) 400-m run 20 Overhead Squat (75/115 lb) 400-m run 20 Burpees 400-m run 20 Chest-to-Bar Pullups 400-m run 20 Box Jumps (20/24 in) 400-m run 20 Dumbbell Squat Clean (30/45 lb) 400-m run INTERMEDIATE For time: 20 deadlifts (105/155 lb) 400-m run 20 KB swings (16/24 kg) 400-m run 20 overhead squats (55/75 lb) 400-m run 20 burpees 400-m run 20 Pullups 400-m run 20 box jumps (20/24 in) 400-m run 20 DB squat cleans (20/35 lb) 400-m run BEGINNER For time: 20 deadlifts (55/75 lb) 200-m run 20 KB swings (8/12 kg) 200-m run 20 overhead squats (35/45 lb) 200-m run 20 burpees 200-m run 20 Jumping pull-ups 200-m run 20 box jumps (12/20 in) 200-m run 20 DB squat cleans (10/15 lb) 200-m run Stimulus & Goals
Competition: 90 min Warm up: 20 min See above Workout 1: 35 min Lumberjack 20 Workout 2: 15 min Every 1:00 for 10 sets: 3 Hang Power Clean (35-45%) – Above the knee NOTES
Workout 3: 15 min 5 sets: 5 Seated Box Jump 5 Broad Jumps – Rest as needed between sets. Stretching: 5 min 2 sets: :30 frog stretch :30 Couch Stretch / leg Warm up
AMRAP 7: 400-m Run (together) with time remaining AMRAP: 10 jump squat 5 straight arm burpees *relay style 3 sets: 5 Hang Power Clean RX 3 rounds for time with a partner: 6 Rope Climb (15 ft) 18 Hang Power Clean (125/185 lb) 54 Bar Facing Burpee – Resting partner holds a plank in a push-up position. INTERMEDIATE 3 rounds for time with a partner: 4 rope climbs (15 ft) 18 hang power cleans (95/135 lb) 54 bar-facing burpees – Resting partner holds a plank in a push-up position. BEGINNER 3 rounds for time with a partner: 12 rope Pull-to-Stands 18 hang power cleans (55/75 lb) 36 bar-facing burpees – Resting partner holds a plank in a push-up position. Competition: Rest Day Stretching 2 sets: 1:00 standing Leg Swing (front and back) :30 standing forward bend stretch 8/7
3 rounds for time with a partner: 6 Rope Climb (15 ft) 18 Hang Power Clean (125/185 lb) 54 Bar Facing Burpee – Resting partner holds a plank in a push-up position. 8/8 RX Lumberjack 20 For time: 20 Deadlift (185/275 lb) 400-m Run 20 Kettlebell Swing (24/32 kg) 400-m run 20 Overhead Squat (75/115 lb) 400-m run 20 Burpees 400-m run 20 Chest-to-Bar Pullups 400-m run 20 Box Jumps (20/24 in) 400-m run 20 Dumbbell Squat Clean (30/45 lb) 400-m run 8/9 RX 5 rounds for time: 25 Push Press (55/75 lb) 50 Double Unders 8/10 RX 3 rounds for reps: 1:30 Air Squats 1:30 Situps 1:30 calorie Row 8/11 RX 5 sets for load: 5 Weighted Pull up strict 5 weighted ring dip strict 8/12 RX For time: 30 Toes-to-Bar 30-yard KB / DB Front Rack Lunge (53/70 lb) 20 toes-to-bars 20-yard KB front rack lunge 10 toes-to-bars 10-yard KB front rack lunge – Use two KBs for the front-rack lunges. 8/13 RX 5 rounds for time: 200-m DB Farmer Walks 15 deficit Pushups on DBs (35/50 lb) 10 Dumbbell Push Jerk (35/50 lb) |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
April 2024
Categories |