WARM-UP
5:00 Skierg, Row or Assault Bike 2 sets: 10 scap shrugs 5 Inch-worm + Pushups 2 sets: 10 Deadlift (empty bar) 10 Kip Swing 1 set: 10 deadlifts (empty bar) 2 Pull-to-Stands 3 sets: 5 deadlifts (building) 1 Rope Climb NOTES
RX AMRAP 12: 2 Rope Climb 10 Deadlift (125/185 lb) 4 rope climbs 10 deadlifts 6 rope climbs 10 deadlifts – Continue adding 2 reps to the rope climb until time expires. INTERMEDIATE AMRAP 12: 1 rope climb 10 deadlifts (125/185 lb) 2 rope climbs 10 deadlifts 3 rope climbs 10 deadlifts – Continue adding 1 rep to the rope climb until time expires. BEGINNER AMRAP 12: 2 rope Pull-to-Stands 10 deadlifts (75/115 lb) 4 rope pull-to-stands 10 deadlifts 6 rope pull-to-stands 10 deadlifts – Continue adding 2 reps to the rope pull-to-stands until time expires. Post-workout: On a 10:00 clock: Build to a heavy 2-rep Deadlift Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min On a 20:00 clock: Build to a 1-rep Power Clean NOTES
Workout 3: 15 min 5 sets for load: 10 alternating Weighted Box Step (20/24 in) 10 alternating Reverse Lunges NOTES
Workout 4: 20 min 10 sets for calories: :30 Assault Bike at 60 RPMs :20 bike at 70 RPMs :10 bike at 80+ RPMs 1:00 bike sub 60 RPMs NOTES
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side / arm
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Warm Up:
1 set: :30 Single-Unders :20 Elbow to Instep / side :30 Plank 1 set: :15 single-leg Single-Unders / side :20 hamstring scoop stretch / side :30 Hollow Rock 1 set: :30 speed steps :30 Air Squats :30 Situps 1 set: :30 Double Unders :30 plate squats :30 weighted sit-ups – Scale the double-unders to more speed steps or penguin taps. 2 sets: 15 double-unders 10 weighted sit-ups 5 hang s Medicine Ball Clean RX AMRAP 16: 60 Double Unders 40 weighted sit-ups (14/20 lb) 20 hang squat Medicine Ball Clean (14/20 lb) INTERMEDIATE AMRAP 16: 40 double-unders 30 weighted sit-ups (14/20 lb) 20 medicine ball hang squat cleans (14/20 lb) BEGINNER AMRAP 16: 60 Single-Unders 40 Situps 20 medicine ball hang squat cleans (10/14 lb) Competition: Rest Day Stretch: 2 sets: :30 Yoga - Cobra Position :30 Scorpion Stretch hold / side 10/23
RX AMRAP 16: 60 Double Unders 40 weighted sit-ups (14/20 lb) 20 hang squat Medicine Ball Clean (14/20 lb) 10/24 RX AMRAP 12: 2 Rope Climb 10 Deadlift (125/185 lb) 4 rope climbs 10 deadlifts 6 rope climbs 10 deadlifts – Continue adding 2 reps to the rope climb until time expires. 10/25 RX 2 rounds for time: 27 Push Press (75/115 lb) 38/54 calorie Row 10/26 RX For time: 100 Burpee Pull up – Pull-up bar is 12 in/ 30 cm above reach. 10/27 RX AMRAP 10: 15 GHD Sit-up 14/20 Assault Bike calories 10/28 RX 5 sets for load: 5 Overhead Squat 10/29 RX Kelly 5 rounds for time: 400-m Run 30 Box Jumps (20/24 in) 30 Wall Balls (14/20 lb) WARM-UP
EMOM 8: Min. 1 | :45 Assault Bike Min. 2 | :45 Skierg or Single-Unders 1 set: 10 Toy Soldier 10 Groiner Stretch 15 Air Squats 5 Elbow to instep + hamstring stretch / leg 10 knee push-ups 3 sets: 5 Box Jumps (building in height) 2 sets: 5 Hand Release Push-ups 3 box jumps (workout height) NOTES
RX 10 rounds for time: 12 Box Jump Over (20/24 in) 12 Hand Release Push-ups INTERMEDIATE 10 rounds for time: 9 box jump overs (20/24 in) 9 hand-release push-ups BEGINNER 10 rounds for time: 9 box step overs (16/20 in) 9 hand-release knee push-ups Post-workout: 3 sets: 1:00 max Assault Bike – Rest 1:00 between sets. Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min Every 1:30 x 8 sets: 3 Back Squat (80%) – Target just above parallel. NOTES
Workout 3: 15 min 10 sets: 75-ft Prowler Push (50/90 lb) 75-ft Sled Drag :30 sandbag hold at the chest (100/150 lb) – Rest 1:00 between sets. NOTES
Stretching: 10 min Accumulate: 1:00 foam roll calves / leg 1:00 foam roll IT band / leg WARM-UP
2 sets: 1:00 Row 1:00 Assault Bike 1:00 Plank EMOM 6: 3-5 Seated Box Jump – Increase height each minute. 1 set: 5 hang muscle cleans (empty barbell or training bar) 5 Power Clean 5 high hang clean 5 power cleans 4 sets: 3 power cleans – Increasing load. NOTES
RX For time: 50 Toes-to-Bar 400-m Run 30 Dumbbell Deadlift (35/50 lb) 20 Dumbbell Hang Power Clean 10 Dumbbell Push Press INTERMEDIATE For time: 50 toes-to-bar 400-m run 30 DB deadlifts (25/35 lb) 20 DB hang power cleans 10 DB push presses BEGINNER For time: 50 kipping knee raises 400-m run 30 DB deadlifts (15/25 lb) 20 DB hang power cleans 10 DB push presses Post-workout: Accumulate with a partner: 40 DB Turkish Get-up Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min MAIN LIFT EMOM 12: Min 1-4 | 2 Power Clean (70%) Min 5-8 | 2 power cleans (73%) Min 9-12 | 2 power cleans (75%) NOTES
Workout 2: 20 min Today’s Rx Workout 3: 15 min 7 sets for load and height: 3 High Pull Clean 5 Seated Box Jump NOTES
Stretching: 10 min 3 sets: :30 Lacrosse Ball Roll / Foot :30 hamstring stretch / leg :30 Sit and Reach (straddle) Warm up:
EMOM 8: Min. 1 | 1:00 slow Row Min. 2 | :30 squat-to-stand Min. 3 | 1:00 fast row Min. 4 | :30 Air Squats 1 set: 150/200-m row 4 Front Squat Pre-workout: EMOM 7: 2 Front Squat – From the floor. RX AMRAP 12: Row 1,750/2,000-m Max rep Front Squat (135/205 lb) INTERMEDIATE AMRAP 12: Row 1,750/2,000-m Max rep front squats (105/155 lb) BEGINNER AMRAP 12: Row 1,500/1,750-m Max rep front squats (65/95 lb) Competition: Rest Day Stretching: 2 sets: :30 pigeon pose / leg :30 Couch Stretch / leg WARM-UP
1 set: 20 Jumping Jack 5 Inch-worm + Pushups 10 banded PVC Pass-throughs 15 Banded pull aparts 1 set: 20 mountain climbers 10 Shoulder Press (empty barbell) 10 Sumo Deadlift 10 Kip Swing 1 set: 20 jumping jacks 10 Push Press (empty barbell) 10 Sumo Deadlift High Pull 10 kip swings (bigger) 1 set: 20 mountain climbers 10 Push Jerk (empty barbell) 10 sumo deadlift high pulls 5-10 kipping Pullups 2 sets: 5 push jerk 5 sumo deadlift high pulls 5 Chest-to-Bar Pullups Pre-workout: 4 sets: 5 Push Press NOTES
RX 5 rounds for time: 15 Push Jerk (65/95 lb) 12 Chest-to-Bar Pullups 9 Sumo Deadlift High Pull (65/95 lb) INTERMEDIATE 5 rounds for time: 15 push jerks (65/95 lb) 12 kipping Pullups 9 sumo deadlift high pulls (65/95 lb) BEGINNER 5 rounds for time: 15 push jerks (45/65 lb) 12 Ring Rows 9 sumo deadlift high pulls Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1:15 min Today’s Rx Workout 2: 15 min EMOM 12: Min 1-4 | 2 Power Snatch (70%) Min 5-8 | 2 power snatches (73%) Min 9-12 | 2 power snatches (75%) NOTES
Workout 3: 15 min 5 sets for separate loads: 5 Sots presses 10 wide-grip Bent over row Stretching: 10 min Accumulate: 30 reach, roll, and lift Warm Up
1 set: :30 Shoulder Taps (slow) :30 shoulder taps (fast) 1 set: :30 Superman (slow) :30 supermen (fast) 1 set: :30 knee push-ups (slow) :30 Pushups (fast) 1 set: :30 Scorpion Stretch (slow) :30 alternating scorpions (fast) 1 set: :30 Burpees (slow) :30 burpees (fast) RX / Intermediate / Beginner 7 sets for load: 3 Bench Press Post-workout: EMOM 8: :20 Handstand – Rest :40 Competition: 85 min Warm up: 20 min WARM-UP 1 set: :20 Row – Rest :10 :20 Single-Unders – Rest :10 10 Air Squats 1 set: :20 row – Rest :10 :20 Single-Unders – Rest :10 10 Reverse Lunges 1 set: :20 row – Rest :10 :20 Single-Unders – Rest :10 10 Pistol to a target 1 set: :20 row – Rest :10 :20 Single-Unders – Rest :10 10 Pistol Workout 1: 15 min For time: 10 Pistol 20 Double Unders 20 Pistol 40 double-unders 30 Pistol 60 double-unders 40 Pistol 80 double-unders 50 Pistol 100 double-unders Stimulus & Goals
Workout 2: 40 min 10 rounds for time: 400-m Run OR 400/500-m Row OR 800/1,000-m Assault Bike – Rest 2:00 between rounds. Stimulus & Goals
Stretching: 10 min 2-3 sets: :20 Doorway Pec Stretch / side 20 Banded pull aparts WARM-UP
2 sets: 1:00 Assault Bike 10 hamstring scoop stretch / side 10 Front Rack Lunge (empty barbell) 10 Pushups 5 Up-Downs + max-height vertical jump 1 set: 5 hang muscle cleans (empty barbell) 2 Bar Over Burpees 5 Power Clean 2 Bar Over Burpees 5 high hang clean 2 Bar Over Burpees 3 sets: 5 hang power cleans 5 alternating front-rack lunges NOTES
RX Every 5:00 x 5 rounds: 12/15 calorie Assault Bike 12 Hang Power Clean (95/135 lb) 15 lateral Bar Over Burpees 12 alternating Front Rack Lunge (95/135 lb) INTERMEDIATE Every 5:00 x 5 rounds: 12/15 calorie assault bike 12 hang power cleans (65/95 lb) 15 lateral burpees over the barbell 12 alternating front-rack lunges BEGINNER Every 5:00 x 5 rounds: 7/10 calorie assault bike 12 hang power cleans (55/75 lb) 10 lateral burpees over the barbell 12 alternating front-rack lunges Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 25 min Today’s Rx Workout 2: 15 min Every 1:30 x 8 sets: 3 Shoulder Press (80%) NOTES
Workout 3: 20 min For time: 10-9-8-7-6-5-4-3-2-1: strict handstand push-ups Strict chin-ups NOTES
Stretching: 10 min Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves Warm Up
AMRAP 3: 10 Box Steps (5/side) 10 scap shrugs 5 wide stance Inch-worm + Pushups AMRAP 4: 10 Box Jumps 10 Kip Swing 5 close stance inchworm push-ups RX 5 sets: AMRAP 3: 3 Bar Muscle up 5 Dumbbell Deadlift (35/50 lb) 7 Box Jump Over (20/24 in) – Rest 1:00 between sets. INTERMEDIATE 5 sets: AMRAP 3: 1 bar muscle-up 5 double DB deadlifts (35/50 lb) 7 box jump-overs (20/24 in) – Rest 1:00 between sets. BEGINNER 5 sets: AMRAP 3: 3 Ring Rows 3 Pushups 5 double DB deadlifts (25/35 lb) 7 box jump-overs (12 in) – Rest 1:00 between sets. Post-workout: For total time: 50 Situps (or GHD Sit-up) – Rest 1:00 50 sit-ups (or GHD Sit ups) Competition: Rest Day Stretching 2 sets: 1:00 Foam Roll Low Back :30 cat-cow :30 standing pike stretch |
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
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