Warm up
4 sets: :20 sumo stance Good Mornings – Rest :10 :20 Row, Assault Bike, or Skierg – Rest :10 4 sets: 3 Sumo Deadlift RX / Intermediate / Beginner 7 sets for load: 3 Sumo Deadlift Post-workout: AMRAP 3: 90 Air Squats Max-rep Sumo Deadlift High Pull (55/75 lb) Competition: 75 min Warm up: 20 min 2 sets: 1:00 Row 10 Dive Bomber Push up 20 Banded pull aparts 10 behind-the-neck strict press 1 set: 5 hang Snatch High Pull (empty barbell) 5 hang Muscle Snatch 5 below the knee hang muscle snatches 1 set: 5 below the knee Hang Power Snatch (30%) 5 below the knee hang power snatches (40%) 2 below the knee hang power snatches (50%) 2 below the knee hang power snatches (60%) NOTES
Workout 1: 15 min MAIN LIFT 9 sets: 3 x 2 below the knee Hang Power Snatch 55%) 3 x 2 below the knee hang power snatches (60%) 3 x 2 below the knee hang power snatches (65%) – Rest exactly 1:00 between sets. NOTES
Workout 2: 15 min AMRAP 12: 5 Squat Snatch (65/95 lb) 5 strict handstand push-ups Stimulus & Goals
Strategy
Workout 3: 15 min Every 2:00 x 5 sets: 3 deficit Snatch High Pull (100%) – Stand on a 2-3″ deficit. NOTES
Stretching: 10 min 2 sets: :30 single-leg straddle stretch / side :30 Cossack Squat hold / side
0 Comments
Warm Up
2 sets: 200-m Run 10 Samson stretches 10 PVC Pass-throughs 10 Scap Pull up 3-5 Strict Pullup or 10 Ring Rows 5 consecutive Box Steps / leg – Control the negative of the box step-ups. 1 set: 6 Box Jumps (slow) 6 DB Front Rack Lunge 6 box jumps (fast) 6 Dumbbell lunge – Step down from the box 1 set: 10 box jumps 8 single KB lunges 6 Chest-to-Bar Pullups RX 5 rounds for time: 20 Box Jumps (20/24 in) 16 single KB / Dumbbell lunge (53/70 lb) 12 Chest-to-Bar Pullups – Athletes must step down from the top of the box. INTERMEDIATE 5 rounds for time: 20 box jumps (20/24 in) 16 single KB lunges (26/44 lb) 12 Pullups – Athletes must step down from the top of the box. BEGINNER 4 rounds for time: 20 Box Steps (12/20 in) 16 single KB lunges (18/26 lb) 12 Jumping pull-ups – Athletes must step down from the top of the box. Post-workout: Every 2:00 for 3 sets: :30 max-rep seated leg raise 10 DB side bends / side Competition: Rest Day Stretching: 1 set: On a 3:00 clock: Accumulate max-time in a saddle stretch WARM-UP
1 set: :30 Row, Assault Bike, or Skierg 10 Snatch Grip Deadlift (empty bar) 1 set: :30 row, bike, or skierg 10 Snatch High Pull (empty bar) 1 set: :30 row, bike, or skierg 10 Muscle Snatch (empty bar) 1 set: :30 row, bike, or skierg 10 Power Snatch (empty bar) 3 sets: 4 power snatches (touch-and-go) – Rest 1:00 between sets. NOTES
Grace or Isabel RX For time: 30 Clean and Jerk (95/135 lb) or For time: 30 Snatch (95/135 lb) INTERMEDIATE For time: 30 clean and jerks (75/115 lb) or For time: 30 snatches (75/115 lb) BEGINNER For time: 30 clean and jerks (55/75 lb) or For time: 30 snatches (55/75 lb) Stimulus & Goals
Post-workout: Accumulate: 400-m Overhead Run Competition: 60 min Warm up: 15 min See Above Workout 1: 10 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
Stretching: 10 min 2 sets: :45 Banded pull aparts :30 Lacrosse Ball Roll / Foot WARM-UP
AMRAP 7: 100-m Run 10 Scap Push-ups 10 Up-Downs 1 set: 200-m jog 10 Burpees + Pushups NOTES
Pre-workout: On a 10:00 clock: Rope Climb practice RX / Intermediate 5 rounds for reps: 400-m Run 1:00 max Burpees + Pushups Stimulus & Goals
BEGINNER 5 rounds for reps: 200-m run 1:00 max burpee + push-up Competition: 75 min Warm up: 15 min See Above Workout 1: 20 min Today’s Rx Workout 2: 15 min Every 2:00 x 5 sets: 10 Deadlift (60%) – Perform reps unbroken and AFAP. NOTES
Workout 3: 15 min 4 sets for load: 1:00 KB front-rack hold 15 sumo-stance Good Mornings NOTES
Stretching: 10 min 2 sets: :30 double forearm stretch :30 lacrosse ball pec mash / side WARM-UP
2 sets: 1:00 Couch Stretch (each leg) 1:00 pigeon pose (each leg) 1:00 frog stretch 2 sets: :30 Row (conversation pace) 20 slow calf raises 15 tibial raises 10 Squat Therapy reps 1 set: 10 Front Squat (empty barbell) :30 Row (easy pace) 5 front squats (building) :30 row (moderate pace) 5 front squats (building) :30 row (workout pace) 5 front squats (working weight) NOTES
RX For time: 12-9-6-9-12: Front Squat (105/155 lb) 24-18-12-18-24: Calorie Row – 17-13-8-13-17 calories for women INTERMEDIATE For time: 12-9-6-9-12: Front squats (75/115 lb) 21-15-9-15-21: Calorie row – 15-10-7-10-15 calories for women BEGINNER For time: 12-9-6-9-12: Front squats (55/75 lb) 12-9-6-9-12: Calorie row Post-workout: EMOM 6: 3 Front Squat – From floor or rack. Stimulus & Goals
Competition: 80 min Warm up: 20 min See above Workout 1: 20 min Today’s Rx Workout 2: 15 min 9 sets: 3 sets x 2 below the knee Hang Power Clean (55%) 3 sets x 2 below the knee hang power cleans (60%) 3 sets x 2 below the knee hang power cleans (65%) – Rest exactly 1:00 between sets. NOTES
Workout 3: 15 min Every 2:00 x 5 sets: 3 deficit High Pull Clean (100%) – Stand on a 2-3″ deficit. NOTES
Stretching: 10 min 1 set: 1:00 Foam Roll Quad 1:00 Couch Stretch / side 9/18
RX 10 rounds for time: 9 Toes-to-Bar 3 Wall Walk 9/19 RX For time: 12-9-6-9-12: Front Squat (105/155 lb) 24-18-12-18-24: Calorie Row – 17-13-8-13-17 calories for women 9/20 RX 5 rounds for reps: 400-m Run 1:00 max Burpees + Pushups 9/21 Grace or Isabel RX For time: 30 Clean and Jerk (95/135 lb) or For time: 30 Snatch (95/135 lb) 9/22 RX 5 rounds for time: 20 Box Jumps (20/24 in) 16 single KB / Dumbbell lunge (53/70 lb) 12 Chest-to-Bar Pullups – Athletes must step down from the top of the box. 9/23 RX 7 sets for load: 3 Sumo Deadlift 9/24 RX 3 rounds for time: 30 GHD Sit-up 14/20 calorie Assault Bike 10 ring Muscle Up Warm up
3 sets: :40 lateral hops over the DB :10 rest :30 alternating Shoulder Taps :10 rest :20 Hollow Rock :10 rest Pre-workout: EMOM 5: 1-3 low-ring muscle-up transitions RX 10 rounds for time: 9 Toes-to-Bar 3 Wall Walk INTERMEDIATE 10 rounds for time: 9 knees-to-armpits 3 wall walks BEGINNER 7 rounds for time: 9 Hanging Knee Raises 3 x 1 Inch-worm + 3 Pushups – Perform 1 inch worm + 3 push-ups per rep. Competition: Rest Day Stretch: 1 set: :45 Lat Lacrosse Ball Roll / side 1:00 Yoga - Cobra Position Warm up
1 set: 200-m Run 10 Inch-worm + Pushups 10 alternating Elbow to Instep 1 set: 200-m jog 10 Up-Downs 10 alternating DB Renegade Row 10 Dumbbell Press 1 set: 200-m jog 10 Burpees 20 Farmer Walks steps 20 DB Front Rack Carry steps 1 set: 200-m jog 5 Man Makers NOTES
RX For time with a partner: 200-m DB Farmer Walks (35/50 lb) 800-m Run 200-m DB Front Rack Carry 40 DB Man Makers 200-m DB front-rack carry 800-m run 200-m DB farmers carry – One partner works while the other partner rests, partition reps, carry and run distances as needed. INTERMEDIATE For time with a partner: 200-m DB farmers carry (20/35 lb) 800-m run 200-m DB front-rack carry 40 DB man makers 200-m DB front-rack carry 800-m run 200-m DB farmers carry – One partner works while the other partner rests, partition reps, carry and run distances as needed. BEGINNER For time with a partner: 200-m DB farmers carry (10/15 lb) 400-m run 200-m DB front-rack carry 40 DB man makers 200-m DB front-rack carry 400-m run 200-m DB farmers carry – One partner works while the other partner rests, partition reps, carry and run distances as needed. Stimulus & Goals
Competition: 80 min Warm up: 20 min See above Workout 1: 25 min Today’s Rx Workout 2: 25 min Every 2:00 x 5 sets: 10 Deadlift (50%) – Perform reps unbroken and AFAP. NOTES
Workout 3: 15 min 4 sets: 12 GHD Hamstring Curl 15 weighted sit-ups 20 Banded Side Steps (moving right) 20 banded side steps (moving left) NOTES
Stretching: 10 min 3 sets: 1:00 Seated Straddle Stretch – Rest :30 between sets. WARM-UP
2 sets: 1:00 Row 10 Dive Bomber Push up 20 Banded pull aparts 10 behind the neck Shoulder Press 1 set: 5 hang Snatch High Pull 5 hang Muscle Snatch 5 below the knee hang muscle snatches 1 set: 5 below the knee h Hang Power Snatch (30%) 5 below the knee hang power snatches (40%) 2 below the knee hang power snatches (50%) NOTES
Pre-workout: EMOM 8: 2 behind the neck snatch grip Push Press RX 6 rounds for time: 6 Power Snatch (75/115 lb) 9 Overhead Squat 12 Box Jump Over (20/24 in) INTERMEDIATE 6 rounds for time: 6 power snatches (65/95 lb) 9 overhead squats 12 box jump-overs (20/24 in) BEGINNER 6 rounds for time: 6 power snatches (35/45 lb) 9 overhead squats 12 box step overs (12/20 in) Stimulus & Goals
Competition: 75 min Warm up: 15 min See Above Workout 1: 25 min 9 sets: 3 x 2 below the knee Hang Power Snatch 50%) 3 x 2 below the knee hang power snatches (55%) 3 x 2 below the knee hang power snatches (60%) – Rest exactly 1:00 between sets. NOTES
Workout 2: 15 min Today’s Rx Workout 3: 10 min Every 2:00 x 5 sets: 3 deficit Snatch High Pull (90%) – Stand on a 2-3″ deficit. NOTES
Stretching 10 min 2 sets: 1:00 Foam Roll Low Back 1:00 Foam Roll Quad Warm Up
1 set: :30 Assault Bike :10 rest :30 lying tuck hold :10 rest 1 set: :30 bike :10 rest :30 Hollow Hold :10 rest 2 sets: :30 bike :10 rest :30 Hollow Rock :10 rest RX EMOM 16: Minute 1 | :30 calorie Assault Bike Minute 2 | :30 GHD Sit-up INTERMEDIATE EMOM 16: Minute 1 | :30 calorie bike Minute 2 | :30 GHD sit-ups to parallel BEGINNER EMOM 16: Minute 1 | :30 calorie bike Minute 2 | :30 Situps Post-workout: On a 3:00 clock: Max-cumulative Ring support hold – Perform 10 Superman every break. Stretch 1 set: 400-m walk :45 Scorpion Stretch / side |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
March 2024
Categories |