WARM-UP
2 sets: 200-m Run 5 Dive Bomber Push up 2 sets: 100-m run 3 Wall Walk 50-ft each of: toe walk heel walk Bunny hop Skipping High Knees in place (not in place) butt kickers Alternating lateral lunges 1 set: 400-m run (workout pace) 10 handstand shoulder taps 1:00 handstand walk-to-wall drill NOTES
RX / Intermediate Every 5:00 x 3 rounds: 800-m Run then… Every 3:00 x 5 rounds: 400-m run BEGINNER Every 5:00 x 3 rounds: 400-m run then… Every 3:00 x 5 rounds: 200-m run Stimulus & Goals
Competition: 85 min Warm up: 15 min See Above Workout 1: 10 min EMOM 10: Max-distance unbroken Handstand Walk – or – :20 of handstand walk practice Stimulus & Goals
Workout 2: 30 min Today’s Rx Workout 3: 10 min Every 2:00 x 5 sets: Bench Press (40%) – Perform reps AFAP. NOTES
Workout 4: 10 min 3 sets: 10 Strict Ring Dips 15 weighted GHD Sit-up :45 Plank – Pause at the top of each dip for :02. – Rest 1:00 between sets. NOTES
Stretching: 10 min 2 sets: :30 Leg Swing (across body)/leg :30 Sit and Reach stretch
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WARM-UP
3 sets: 1:00 Assault Bike – Rest :15 :30 Overhead Squat (empty bar) – Rest :15 1 set: 10 alternating Scorpion Stretch 10 alternating Cossack Squat 5 Elbow to instep + hamstring stretch / side 3 sets: 7 Ring Rows 7 overhead squats – Build in load on the overhead squats NOTES
Pre-workout: Build to heavy 3-rep overhead squat from the floor with a power snatch. RX AMRAP 12: 9 Ring Rows 3 Overhead Squat (65/95 lb) 9 ring rows 6 overhead squats 9 ring rows 9 overhead squats – Continue the pattern of adding 3-reps to the overhead squats until time expires. INTERMEDIATE AMRAP 12: 9 ring rows 3 overhead squats (55/75 lb) 9 ring rows 6 overhead squats 9 ring rows 9 overhead squats – Continue the pattern of adding 3-reps to the overhead squats until time expires. BEGINNER AMRAP 12: 9 ring rows 3 overhead squats (35/45 lb) 9 ring rows 6 overhead squats 9 ring rows 9 overhead squats – Continue the pattern of adding 3-reps to the overhead squats until time expires. Stimulus & Goals
Competition: 65 min Warm up: 15 min See Above Workout 1: 15 min Today’s Rx Workout 2: 25 min 5 sets for completion: 100-ft sandbag carry (100/150 lb) 10 heavy Kettlebell Swing – Rest 1:00 between sets. NOTES
Stretching: 10 min 2 sets: 10 Cuban Press Barbell (PVC) 10 Y-raises (use small plates) ATY Drill 10 T-raises (use small plates) ATY Drill Labor Day
Gym OPEN from 9 am to 2 pm! Home Workout Warm Up 1 set: :10 Arm Circles forward :10 arm circles backwards :10 toe-touches :20 Jumping Jack :20 mountain climbers :20 skier jacks :30 Shoulder Taps :30 Groiner Stretch :30 Up-Downs – Rest as little as possible between movements 2 sets: :15 Scorpion Stretch / side 10 Samson stretches lunge steps :30 Plank 10 alternating Box Steps overs 1 set: 5 tempo Pushups 8 push-ups 10 push-ups (sprint) 2 sets: 6 push-ups 4 Box Jump Over RX For time: 50-40-30-20-10: Pushups 25-20-15-10-5: Box Jump Over (20/24 in) INTERMEDIATE For time: 35-30-20-10-10: Push-ups 25-20-15-10-5: Box jump overs (20/24 in) BEGINNER For time: 25-20-15-10-5: knee push-ups 25-20-15-10-5: Box Steps overs (16/20 in) Post-workout: 5 sets for height: 3 box jumps – Rest as needed between sets. STRETCHING 3 sets: :30 reach, roll, and lift 20 Banded pull aparts Warm up
On an 6:00 clock: :30 Row 100-m Run 10 Walking Lunge steps for distance 3 Elbow to instep + hamstring stretch / side immediately into… 1 set: 400-m run 3 sets: :15 row (sprint pace) – Rest :15 Pre-workout: 1 set: 500-m row 1 set: :20 Air Squats (slow pace) – Rest :30-:40 :20 air squat (moderate pace) – Rest :30-:40 :20 air squat (fast pace) – Rest :30-:40 :20 air squat (fastest pace) RX / Intermediate 4 rounds for time: 400/500-m Row 50 Air Squats 400-m Run BEGINNER 4 rounds for time: 200/250-m row 25 air squats 200-m run Competition: Rest Day Stretching 2 sets: :30 frog stretch :30 Couch Stretch / leg 9/4
RX 4 rounds for time: 400/500-m Row 50 Air Squats 400-m Run 9/5 - Labor Day Gym OPEN: 9am-2pm or do the work out at home: RX For time: 50-40-30-20-10: Pushups 25-20-15-10-5: Box Jump Over (20/24 in) 9/6 RX AMRAP 12: 9 Ring Rows 3 Overhead Squat (65/95 lb) 9 ring rows 6 overhead squats 9 ring rows 9 overhead squats – Continue the pattern of adding 3-reps to the overhead squats until time expires. 9/7 RX Every 5:00 x 3 rounds: 800-m Run then… Every 3:00 x 5 rounds: 400-m run 9/8 RX 10 x 1:00 rounds for reps: 3 Deadlift (205/315 lb) Max Double Unders – Rest 2:00 between rounds. 9/9 RX 5 rounds for time: 20 Wall Balls shots (14/20 lb) (11/12 ft) 10 med-ball Weighted Pull up (14/20 lb) 9/10 RX AMRAP 16: 2-4-6-8… Burpees alternating Dumbbell Split Snatch (35/50 lb) Knee to Elbow WARM-UP
1 set: w/ partner 50/60 calorie Skierg 50/60 calorie Row 800-m Run – Split the calories and run together. – One partner holds a plank while the other works on calories. 1 set: 5 Deadlift 5 Clean Shrug 5 Muscle Clean & Shoulder Press 5 Hang Power Clean & Push Press 5 Power Clean & Push Jerk – Use an empty barbell 1 set: 5 Snatch Grip Deadlift 5 snatch deadlift+ snatch-grip shrugs 5 Muscle Snatch 5 Hang Power Snatch 5 Power Snatch – Use an empty barbell 1 set: 5 low-ring muscle-up transitions – Each partner performs 5 reps 3-4 sets: 3-5 Clean and Jerk 2-3 Muscle Up 3-5 Snatch – Build in load to workout weight NOTES
RX The Standard For time with a partner: 30 Clean and Jerk (95/135 lb) 30 Muscle Up 30 Snatch – One partner works while one rests. Partition the reps as needed. INTERMEDIATE For time with a partner: 30 clean and jerks (65/95 lb) 30 Burpee Pull up 30 snatches – One partner works while one rests. Partition the reps as needed. BEGINNER For time with a partner: 60 Dumbbell Clean and Dumbbell Push Jerk (10/15 lb) 60 Jumping pull-ups 60 snatches – One partner works while one rests. Partition the reps as needed. Stimulus & Goals
Competition: 75 min Warm up: 25 min See Above Workout 1: 15 min The Standard Workout 2: 10 min AMRAP: Front Squat – Use 70% of 1-rep max. NOTES
Workout 3: 15 min 4 sets for completion: 100-m sandbag bear hug carry (70/100 lb) 10 Dumbbell Overhead Walking Lunge 10 right-arm DB overhead lunge – Build in load on the DB lunges NOTES
Stretching: 10 min 3 sets: 20 Banded pull aparts :30 Wrist Extension Stretch / arm WARM-UP
Workout 1 Warm-up: 2 sets: :20 Single-Unders 10 Snatch Grip Deadlift :20 single-single-double 10 snatch grip Bent over row :20 single-double-double 10 single-leg slow calf raises / leg – Use an empty barbell 1 set: 5 hang muscle snatches (35/45 lb) 5 Power Snatch (35/45 lb) 5 Power high hang snatches (35/45 lb) 3 sets: 5 Hang Power Snatch – Build in load at 5 reps/set before switching to 3s. Workout 2 warm-up: 2 sets: 30 Double Unders 10 weighted sit-ups – Rest :30-1:00 between sets. NOTES
RX 6 rounds for time: 50 Double Unders 25 weighted sit-ups (14/20 lb) INTERMEDIATE 6 rounds for time: 25 double-unders 25 weighted sit-ups (10/14 lb) BEGINNER 6 rounds for time: 50 Single-Unders 25 Situps Post-workout: 3 sets: 1:00 Plank 20 GHD Hip Extension Competition: 70 min Warm up: 15 min See above Workout 1: 15 min For load: 3 Hang Power Snatch – Build to a 3-rep max. NOTES
Workout 2: 20 min Today’s Rx Workout 3: 10 min 3 sets for load: 10 snatch grip Bent over row 10 pause overhead squats – Rest 1:00 between movements NOTES
Stretching: 10 min Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves On Monday, September 5, we will be open limited hours in observance of Labor Day.
Come on in and work out from 9 am to 2 pm. Warm Up
30-20-10 Jumping Jack mountain climbers (2-ct) Plank hold on elbows (counted in seconds) 1 set: 10 supinated ring rows 10 Hand Release Push-ups 10 DB suit case deadlift / side :30 alternating hamstring scoop stretch – Scale push-ups to knees as needed. 1 set: 3-5 strict Chin up 10 deficit Pushups on dumbbells 10 Dumbbell Deadlift :30 alternating hamstring scoop stretch 1 set: 10 Sumo Deadlift – Use an empty barbell 1 set: 10 sumo deadlifts – Use a light load Pre-workout: EMOM 8: 5 sumo deadlift – Add load every 2-3 sets. 1 set: 8 DB bench presses 1 set: 4 strict chin-ups 8 DB bench press 12 DB deadlifts RX AMRAP 15: 5 Strict chin-ups 10 DB bench presses (35/50 lb) 15 Dumbbell Deadlift INTERMEDIATE AMRAP 15: 5 strict chin-ups 10 DB bench press (20/35 lb) 15 DB deadlifts BEGINNER AMRAP 15: 5 Ring Rows 10 DB bench press (10/15 lb) 15 DB deadlifts Stretching 2 sets: :30 alternating Scorpion Stretch :30 pigeon pose / 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
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