10/16
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. 10/17 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) 10/18 RX 7 sets for load: 3 Bench Press 10/19 RX 5 rounds for time: 15 Push Jerk (65/95 lb) 12 Chest-to-Bar Pullups 9 Sumo Deadlift High Pull (65/95 lb) 10/20 RX AMRAP 12: Row 1,750/2,000-m Max rep Front Squat (135/205 lb) 10/21 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 10/22 RX 10 rounds for time: 12 Box Jump Over (20/24 in) 12 Hand Release Push-ups
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WARM-UP
1 set: 1:00 Couch Stretch / leg 1:00 Standing Toe Touches 1:00 frog stretch 1:00 bottom of squat hold 3 sets: 400/500-m Assault Bike 15 Air Squats 10 Shoulder Press (empty bar or training bar) 3-4 sets: 5 Back Squat 5 Push Press NOTES
Pre-workout: On a 10:00 clock: 3 Back Squat + 1 behind the neck Push Jerk – Build to a heavy complex from the floor. RX 3 rounds for time: 24 Back Squat (95/135 lb) 18 Push Press INTERMEDIATE 3 rounds for time: 24 back squats (75/115 lb) 18 push presses BEGINNER 3 rounds for time: 24 back squats (65/95 lb) 18 push presses Stimulus & Goals
Competition: 75 min Warm up: 20 min See above Workout 1: 15 min Today’s Rx Workout 2: 30 min 5 sets: AMRAP 5: 3 Bar Muscle up 6 alternating Dumbbell Snatch (35/50 lb) 9 Box Jump Over (20/24 in) 9/12 cal. Row – Rest 1:00 between sets. Stimulus & Goals
Stretching: 10 min 2 sets: 1:00 foam roll glute/side 1:00 foam roll T-spine WARM-UP
2 sets: 1:00 Skierg 1:00 Row :30 side plank hold / side EMOM 6: 3-5 Seated Box Jump – Increase height each minute. 1 set: 5 hang muscle snatches (empty barbell or training bar) 5 Power Snatch 5 high hang snatches 5 Power Snatch 3 sets: 3 power snatches – Build in load at 3 reps/set before switching to 2s. NOTES
Pre-workout: EMOM 7: 1-2 Rope Climb RX 5 rounds for time: :30 L-Sit :30 Plank :30 chin-over-bar hold :30 Plank INTERMEDIATE 5 rounds for time: :20 L-sit hold :30 plank hold :20 chin-over-bar hold :30 plank hold BEGINNER 5 rounds for time: :20 tuck hold :20 plank hold :20 banded chin-over-bar hold :20 plank hold Stimulus & Goals
Competition: 80 min Warm up: 20 min See above Workout 1: 15 min EMOM 12: Min 1-4 | 2 Power Snatch (65%) Min 5-8 | 2 power snatches (68%) Min 9-12 | 2 power snatches (70%) NOTES
Workout 2: 20 min Today’s Rx Workout 3: 15 min 10 sets: 20-m Sled Drag sprint (empty sled) – Rest 1:00 after each sprint. NOTES
Stretching: 10 min 1 set: 1:00 lacrosse ball or foam roller abdominal mash / side :30 Samson stretches / side Warm up: AMRAP 5: :20 Single-Unders 5 Staggered Stance Good Mornings / leg 10 alternating Scorpion Stretch 15 alternating Jumping Lunge RX 3 rounds for time: 800/1,000-m Row – After each round perform 2 double-unders for each stroke taken. INTERMEDIATE 3 rounds for time: 800/1,000-m row – After each round perform 1 double-under for each stroke taken. BEGINNER 3 rounds for time: 800/1,000-m row – After each round perform 3 single-unders for each stroke taken. Competition: Rest Day Stretching: 1 set: 1:30 lacrosse ball calf roll / leg 1:00 Hurdler Stretch / side WARM-UP
EMOM 9: Min. 1 | 1:00 easy Assault Bike Min. 2 | :30 hard Assault Bike Min. 3 | 10 walking Samson stretches 1 set: 10 Toy Soldier 10 Groiner Stretch 15 Air Squats 5 Elbow to instep + hamstring stretch / leg 15 jump squat 3 sets: 5 Box Jumps (building in height) 2 sets: 100-m bike 3 box jumps (workout height) NOTES
RX / Intermediate / Beginner 7 sets for load: 3 Clean and Jerk Post-workout: On a 3:00 clock: 1:00 Air Squats 1:00 empty bar Thruster 1:00 empty bar Overhead Squat – No rest between movements. Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 20 min 6 rounds for time: 15 Box Jumps (24/30-in) 800/1,000-m Assault Bike Stimulus & Goals
Workout 2: 20 min Today’s Rx Workout 3: 15 min EMOM 15: Min. 1 | :20 ring-dip hold (top) Min. 2 | :20 ring-dip hold (bottom) Min. 3 | :40 max Pushups NOTES
Stretching: 10 min 2 sets: 1:00 Foam Roll Quad / side 15 reach, roll, and lift on foam roller WARM-UP
3 sets: 1:00 Assault Bike, Row, Skierg, or Run 10 Alternating Spiderman Stretch 10 Leg Swing / leg (across body) 10 Good Mornings 10 Air Squats 1 set: 10 Back Squat (empty barbell or training bar) 5 Back Squat (add 10-45 lb to each side) 5 Back Squat (add 10-45 lb to each side) 3 Back Squat (add 10-45 lb to each side) – Your next weight should be your starting weight. – Take weight out of a rack. NOTES
RX / Intermediate 7 rounds for time: 10 Burpees-to-target (6 in) 20 Situps BEGINNER 5 rounds for time: 10 burpees-to-target (6 in) 20 sit-ups Post-workout: 3 sets: 25 GHD Hip Back Extension – Rest as needed between sets. Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min Every 1:15 x 10 sets: 3 Back Squat (75%) NOTES
Workout 2: 15 min Today’s Rx Workout 3: 15 min 5 sets for load: 10 alternating weighted sit-ups (20/24-in) 10 alternating Reverse Lunges NOTES
Stretching: 10 min 1 set: 1:00 Yoga - Cobra Position 1:00 Couch Stretch / side WARM-UP
1 set: 100-m Run 5 Inch-worm+ Pushups 10 banded PVC Pass-throughs 15 Banded pull aparts 1 set: 200-m run 10 KB / Dumbbell Deadlift (light) 10 Kip Swing 1 set: 400-m run 10 Russian KB swing (light) 10 kip swings (bigger) 1 set: 10 Kettlebell Swing (light) 5-10 kipping Pullups 1 set: 10 American swings (working weight) 5-10 Chest-to-Bar Pullups NOTES
Helen RX 3 rounds for time: 400-m Run 21 Kettlebell Swing (35/53 lb) 12 Pullups INTERMEDIATE 3 rounds for time: 400-m run 21 KB swings (26/35 lb) 12 pull-ups BEGINNER 3 rounds for time: 200-m run 21 KB Swings (18/26 lb) 12 Jumping pull-ups Post-workout: EMOM 8: 5-10 strict handstand push-ups Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min Helen Workout 2: 15 min EMOM 12: Min 1-4 | 2 Power Clean (65%) Min 5-8 | 2 power cleans (68%) Min 9-12 | 2 power cleans (70%) NOTES
Workout 3: 15 min 4 rounds for time: 15 strict handstand push-ups 100-ft sandbag carry (100/150 lb) NOTES
Stretching: 10 min 1 set: 200-m recovery walk 1:00 forearm stretch / side Warm Up
1 set: :30 Plate Hop :30 Hollow Rock :30 Air Squats 1 set: :30 plate hops :30 hollow rocks :30 counter-balance squats 1 set: :30 plate hops :30 hollow rocks :30 counter-balance squat hold 3 sets: 5 Front Squat RX For time: 42-30-18: Knee to Elbow 21-15-9: Front Squat (125/185 lb) INTERMEDIATE For time: 21-15-9: Knees-to-elbows Front squats (75/115 lb) BEGINNER For time: 21-15-9: Hanging Knee Raises Front squats (35/45 lb) Post-workout: EMOM 7: 1 front squat Competition: Rest Day Stretching: Accumulate: 1:00 pigeon pose / side 10/9
RX For time: 42-30-18: Knee to Elbow 21-15-9: Front Squat (125/185 lb) 10/10 Helen RX 3 rounds for time: 400-m Run 21 Kettlebell Swing (35/53 lb) 12 Pullups 10/11 RX 7 rounds for time: 10 Burpees-to-target (6 in) 20 Situps 10/12 RX 7 sets for load: 3 Clean and Jerk 10/13 RX 3 rounds for time: 800/1,000-m Row – After each round perform 2 Double Unders for each stroke taken. 10/14 RX 5 rounds for time: :30 L-Sit :30 Plank :30 chin-over-bar hold :30 plank hold 10/15 RX 3 rounds for time: 24 Back Squat (95/135 lb) 18 Push Press WARM-UP
3 sets: :30 Row 15 Banded pull aparts 10 Scap Pull up 5 Shoulder Press w/ a :03 pause at the top – Use an empty bar or light load. 1 set: 3 Wall Walk w/ a :03 hold at the top 10 Pushups :30 Handstand 10 piked push-up :20 Hollow Hold 5 Handstand Pushup 3 sets: :20 Row (building in pace) 5 handstand push-ups Pre-workout: EMOM 7: 25-ft. Handstand Walk NOTES
RX For time: 800/1,000-m Row 30 Handstand Pushup 600/750-m row 20 handstand push-ups 400/500-m row 10 handstand push-ups INTERMEDIATE For time: 800/1,000-m row 30 piked push-up 600/750-m row 20 piked push-ups 400/500-m row 10 piked push-ups BEGINNER For time: 400/500-m row 30 Pushups 400/500-m row 20 push-ups 400/500-m row 10 push-ups NOTES
Competition: 90 min Warm Up: 20 min Workout 1: 15 min Today’s Rx Workout 2: 15 min Every 1:15 x 10 sets: 3 Back Squat (70%) NOTES
Workout 3: 15 min Every 2:30 for 5 sets: 6 deficit back-rack reverse lunges / leg – Elevate the front foot by standing on a 45 lb plate. NOTES
Workout 4: 15 min 4 sets: 15 GHD Hip Extension 15 weighted GHD Sit-up (14/20 lb) NOTES
Stretching: 10 min 2 sets: 30 Banded pull aparts 10 Y-raises (use small plates) 10 T-Raise (use small plates) |
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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