WARM-UP
1 set: 10 Samson stretches 20 Shoulder Taps 10 Pushups 20 Jumping Jack 100-m run 1 set: 10 Air Squats 20 shoulder taps 10 Scap Pull up 20 jumping jacks 100-m run 1 set: 10 jump squat 20 shoulder taps 10 Ring Rows or 5 Strict Pullup 20 jumping jacks 200-m run 1 set: 400-m run 12 Kettlebell Swing 6 unbroken Pullups HELEN Test 3 rounds for time: 400-m Run 21 Kettlebell Swing (35/53 lb) 12 Pullups Training 400-m Run 21 Kettlebell Swing (25% max snatch) 12 Pullups (scale so you can get at least 6, banded, jumping or ring row) Compare to 9/7/23 Stimulus & Goals
Competition: Rest Day SKILL WORK Accumulate: 30 Strict Pullup STRETCHING 2 sets: :30 foam roll calves / leg :30 Standing Hamstring Stretch / leg
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10/22
Test / Training EMOM 10: 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat – Build in load across the 10:00. 10/23 HELEN Test 3 rounds for time: 400-m Run 21 Kettlebell Swing (35/53 lb) 12 Pullups Compare to 9/7/23 10/24 Training / Test For load: Push Press 5-5-3-3-3-1-1-1-1-1 10/25 Test 3 rounds for time with a partner: 40 Toes-to-Bar 12 Wall Walk – One athlete works at a time. Athletes may alternate as they see fit 10/26 Test AMRAP 10: 7/10 calories on any machine 5 shuttle run (25 ft) – 1 shuttle run = 25 ft out + 25 ft back. 10/27 Test On a 15:00 clock: 50 Bar Facing Burpee 50 Wall Balls (14/20 lb) (9/10 ft) 800-m Run Max-reps Hang Squat Clean in the remaining time (125/185 lb) 10/28 Test EMOM 20: Odd minutes | Max calorie Row Even minutes | Accumulate :20 L-Sit WARM-UP
1 set: :30 Run, Assault Bike, Row, Skierg 10 Snatch Grip Deadlift (empty bar) 1 set: :30 Run, Assault Bike, Row, Skierg 10 Snatch High Pull (empty bar) 1 set: :30 Run, Assault Bike, Row, Skierg 10 Power Snatch (empty bar) 1 set: :30 Run, Assault Bike, Row, Skierg 10 Overhead Squat (empty bar) 1 set: :30 Run, Assault Bike, Row, Skierg 10 Hang Squat Snatch (empty bar) 3 sets: 1 power snatch 1 hang squat snatch 1 overhead squat – Rest 1:00 between sets. NOTES
Test / Training EMOM 10: 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat – Build in load across the 10:00. Stimulus & Goals
Competition: 85 min Warm up: 20 min See above Workout 1: 10 min Today’s Rx Workout 2: 15 min 3 sets for load: 10 snatch grip Bent over row 10 Sots presses – Rest 1:00 between movements. NOTES
Workout 3: 30 min AMRAP 30: Max calorie Row – Starting at 0:00 and every 3:00 perform 10 burpees. Stimulus & Goals
Stretching: 10 min 2 sets: 1:00 t-spine foam roll :30 Banded pull apart WARM-UP
1 set: 200-m jog (easy pace) 10 alternating Elbow to Instep 10 Leg Swing / leg (front and back) 1 set: 200-m jog (moderate pace) 10 alternating Samson stretches 10 leg swings / leg (across the body) 1 set: 200-m jog (moderate pace) 10 alternating Lunge 10 Air Squats 1 set: 200-m jog (fast pace) 1:00 alternating Pistol NOTES
Test For time and reps: EMOM 16: Min. 1 | Max Handstand Min. 2 | Dumbbell Press (25/35 lb) Min. 3 | Max hang from a pull-up bar Min. 4 | Strict Pullup – Score is total seconds held + total reps completed. – Perform just one attempt on the holds each minute. Training For time and reps: EMOM 16: Min. 1 | Max Piked box hold Min. 2 | DB shoulder press (20% Max SP each) Min. 3 | Max hang from a pull-up bar Min. 4 | banded strict pull-ups – Score is total seconds held + total reps completed. – Perform just one attempt on the holds each minute. Stimulus & Goals
Competition: 80 min Warm up: 15 min See above Workout 1: 20 min 5 rounds for reps: 400-m Run 1:00 alternating Pistol Stimulus & Goals
Workout 2: 20 min Today’s Rx Workout 3: 15 min Every 3:00 for 5 sets: 15 weighted GHD Hip Extension (25/45 lb) 100-ft sandbag carry (100/150 lb) NOTES
Stretching: 10 min 2 sets: :30 Scorpion Stretch / side 1:00 standing pike stretch WARM-UP
1 set: 100-m jog 5 Inch-worm + Pushups 10 banded PVC Pass-throughs 15 Banded pull aparts 1 set: 200-m jog 10 KB / Dumbbell Deadlift (light) 1 set: 30 Jumping Jack 10 single-arm KB swings (light) (eye level) 1 set: :30 Box Steps-overs 10 Russian KB swing (light) 1 set: :30 Box Jump Over 10 Russian swings (working weight) NOTES
Test 3 rounds for time: 40 Russian KB swing (35/53 lb) 20 Box Jump Over (20/24 in) Training 3 Rounds 40 Russian KB swing (33% max snatch) 20 Box Jump Over @ 50% max Competition: 80 min Warm up: 20 min See Above Workout 1: 10 min Today’s Rx Workout 2: 20 min 7 sets: 2 High Pull Clean 1 Power Clean NOTES
Workout 3: 20 min EMOM 16: Minute 1 | :30 calorie Assault Bike Minute 2 | :30 GHD Sit-up Stimulus & Goals
Stretching: 10 min 2 sets: :30 Calf Stretch / leg :30 banded lat stretch / arm 20 Banded pull aparts 10/19 - 9/14
Warm up 1 set: :30 Jumping Jack 10 med-ball Good Mornings 10 med ball front squats 10 med-ball Shoulder Press 1 set: :30 Up-Downs 10 med-ball Bent over row 10 medicine-ball push presses to target (throw the ball to the target) 1 set: :30 Burpees 10 Wall Balls 2 sets: 1 Rope Climb 10 wall-ball shots – Rest 1:00 between sets. Test Every 2:00 for 6 rounds: 2 Rope Climb (15 ft) Max Wall Balls in remaining time (14/20 lb)(9/10 ft) – Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round. Training Every 2:00 for 6 rounds: 3 Pull-to-Stands Max Russian Twist @ 25% snatch in remaining time – Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round. Competition: Rest Day STRETCHING 2 sets: :30 double forearm stretch on wall 1:00 Foam Roll Quad Hey Y’all:
A quick reminder that the annual Halloween Party will be Saturday, October 28! 208 South 35th Street. Party starts @ 6 pm. Costumes are encouraged! -C- WARM-UP
3 sets: 1:00 Run, Assault Bike, Row, Skierg 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 squats (add 10-45 lb to each side) 5 back squats (add 10-45 lb to each side) 2 back squats (add 10-45 lb to each side) 2 back squats (add 10-45 lb to each side) – Your next weight should be your starting weight. – Take weight out of a rack. NOTES
Test / Training 6 sets for load: 3 Deadlift – Use the same load across all sets. Competition: 100 min Warm up: 20 min See above Workout 1: 20 min For load: Every 2:00 for 8 sets: 2 Back Squat NOTES
Workout 2: 20 min Every 2:00 for 6 rounds: 2 Legless Rope Climb (15 ft) Max Wall Balls in remaining time (14/20 lb)(9/10 ft) – Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round. Stimulus & Goals
Workout 3: 30 min Part 1: For time: 150 Weighted Box Step (20 in) – Use a 30/45 lb ruck. Part 2: 4 rounds for reps: :20 Air Squats :10 rest Rest 2:00 4 rounds for reps: :20 double-Dumbbell Deadlift (20/35 lb) :10 rest – Use loads and heights consistent with your week 10 variation. NOTES
Stretching: 10 min Accumulate: :30 Samson stretches / side :30 elevated pigeon pose / side :30 Sit and Reach WARM-UP
3 sets: 10 banded PVC Pass-throughs 10 Banded pull aparts 10 Hollow Rock 3 sets: :15 Handstand :15 ring-dip hold (bottom) :15 Sumo Deadlift 1 set: 10 sumo deadlift + shrug 5 Ring Dips 1 set: 10 Sumo Deadlift High Pull 5 ring dips 2 sets: 6 sumo deadlift high pulls NOTES
Test AMRAP 12: 12 Ring Dips 12 Sumo Deadlift High Pull (75/115 lb) Training AMRAP 12: 12 Box dips 12 Sumo Deadlift High Pull (55% max clean) Stimulus & Goals
Competition: 75 min Warm up: 20 min See above Workout 1: 15 min Today’s Rx Workout 2: 15 min 6 sets: 5 Toes-to-Bar 4 gymnastics kipping Pullups 3 Bar Muscle up – Rest as needed between sets. NOTES
Workout 3: 15 min Every 3:00 for 5 sets: 10 Bench Press :45 Plank (on forearms) NOTES
Stretching: 10 min 1 set: 1:00 Doorway Pec Stretch / side 1:00 Couch Stretch / side Warm up:
200-m run – Out-and-back; increase the pace on the way back. 1-3 rounds: 3 Shoulder Press 3 Overhead Squat 3 Sumo Deadlift High Pull 3 Push Press 3 Front Squat 3 Squat Clean 3 Push Jerk 3 Back Squat 3 Deadlift – Add load each set up to workout weight. Test For time: 2001-m Run or Row 11 Shoulder Press (85/115 lb) 11 Overhead Squat 11 Sumo Deadlift High Pull 11 Push Press 11 Front Squat 11 Squat Clean 11 Push Jerk 11 Back Squat 11 Deadlift 2001-m run or row – If athletes begin the WOD with a row, they finish with a run and vice versa. Training Same format and movements @ 85% max Shoulder press Competition: Rest Day STRETCHING 1 round: :30 Couch Stretch / leg :30 Banded pull aparts :30 Leg Swing / leg :30 Standing Hamstring Stretch / 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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