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
Pre-workout: On an 8:00 clock: Build to a max height box jump RX / Intermediate 5 rounds for reps: 400-m run 1:00 Pistol BEGINNER 5 rounds for reps: 200-m run 1:00 alternating Reverse Lunges Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 20 min 5 sets: AMRAP 3: 15/20-cal. Row 2 Legless Rope Climb (15 ft) 150-ft Handstand Walk – Rest 1:00 between AMRAPs. Stimulus & Goals
Stretching: 10 min Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves
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WARM-UP
2 sets: 5 Snatch Grip Deadlift to mid-thigh (empty barbell or training bar) 5 Snatch High Pull 5 Muscle Snatch 5 Overhead Squat 5 Hang Snatch 5 Power Snatch 1 set: 5 snatches (20%) 3 snatches (40%) 3 snatches (50%) 2 snatches (60%) 1 snatch (70%) NOTES
RX For reps: Tabata Burpees Tabata Hollow Rock Tabata Kettlebell Swing (35/53 lbs) Tabata burpees – Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next. INTERMEDIATE For reps: Tabata burpees Tabata hollow rocks Tabata kettlebell swings (26/35 lbs) Tabata burpees – Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next. BEGINNER For reps: Tabata burpees Tabata hollow rocks Tabata kettlebell swings (18/26 lbs) Tabata burpees – Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next. Post-workout: Accumulate: 10 KB Turkish Get-up / arm Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 20 min MAIN LIFT 3 sets: 3 Snatch (70%) 3 sets: 3 snatches (75%) NOTES
Workout 2: 15 min 5 sets for speed and load: 5 high hang snatches 5 Snatch Balance NOTES
Workout 3: 20 min Today’s Rx Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 Couch Stretch / side Warm Up
2 sets: :30 PVC Pass-throughs :30 Pushups :30 Scap Pull up / Kip Swing :30 Squat Therapy – Rest :10 between movements and sets. 2 sets: :30 alternating Box Steps :30 ring-dip hold (top) :30 Strict Pullup :30 Overhead Squat – Rest :10 between movements and sets. 10 min AMRAP Start with PVC, Bare Bar then increase load 5 hang Snatch High Pull 5 hang muscle snatches 5 Hang Power Snatch 5+ top-to-top hang power snatches 5+ top-to-top Power Snatch 2 sets: 5 Box Jumps 5 power snatches (workout weight) – Both sets AFAP. SKILL WORK Pre-workout: Every :30 for 10 sets: 2 touch and go power snatches RX / Intermediate AMRAP 7: 7 Box Jumps (20/24″) 7 Power Snatch (55/75 lb) BEGINNER AMRAP 7: 7 Box Steps (12/20″) 7 power snatches (35/45 lb) Competition: Rest Day STRETCHING Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves 11/13
RX AMRAP 7: 7 Box Jumps (20/24″) 7 Power Snatch (55/75 lb) 11/14 RX For reps: Tabata Burpees Tabata Hollow Rock Tabata Kettlebell Swing (35/53 lbs) Tabata burpees – Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next. 11/15 RX 5 rounds for reps: 400-m run 1:00 Pistol 11/16 RX For time: 12-9-6: Clean and Jerk (125/185 lb) Bar Muscle up 11/17 RX AMRAP 20 with a partner: Partner 1 simultaneous Max-calorie Row Partner 2 simultaneous 10 Dumbbell lunge (25/35 lb) 15 GHD Sit-up – Partners alternate after one partner finishes the 10 DB lunges and 15 GHD sit-ups. 11/18 RX 3 sets for reps: Max-rep unbroken Handstand Pushup then… 5 sets for load: 3 Shoulder Press 11/19 RX For time: 20 Power Clean (135/205 lb) 2,400-m Run 200-m KB Farmer Walks (53/70 lb) 200-m plate carry (35/45 lb) WARM-UP
On a 6:00 clock: :30 Row, Assault Bike or Skierg 5 Scap Pull up 5 Kettlebell Swing (light weight) 5 Kip Swing 5 Alternating Single-Arm kb Strict Press / Arm (light weight) 5 Squat Therapy NOTES
RX Barbara 5 rounds, each for time, of: 20 Pullups 30 Pushups 40 Situps 50 Air Squats – Rest precisely three minutes between rounds. INTERMEDIATE 5 rounds, each for time, of: 10 pull-ups 20 push-ups 30 sit-ups 40 squats – Rest precisely three minutes between rounds. BEGINNER 5 rounds, each for time, of: 10 Jumping pull-ups 10 push-ups 20 sit-ups 20 squats – Rest precisely three minutes between rounds. Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 30 min Today’s Rx: Barbara Workout 2 : 15 min 3 sets: 7 Bench Press – Building to your heaviest set of 7. NOTES
Workout 3: 10 min Tomorrow’s Rx AMRAP 7: 7 Box Jumps (20/24″) 7 Power Snatch (55/75 lb) Stimulus & Goals
Stretching: 10 min 3 sets: :30 standing pike stretch :30 Scorpion Stretch / side :30 Samson stretches / side Hey Ya'll,
Quick reminder, Anthony has stuff to burn. Bonfire tonight @ 8 pm at 1806 Natalie St in the heights. The gate is open if you want to tail gate near the fire. AWD or 4WD recommended. -C- WARM-UP
2 sets: 5 Snatch Grip Deadlift to mid-thigh (empty barbell or training bar) 5 Snatch High Pull 5 Muscle Snatch 5 Overhead Squat 5 Hang Snatch 5 Snatch 1 set: 5 Snatch (20%) 3 snatches (30%) 3 snatches (40%) 3 snatches (50%) 3 snatches (60%) NOTES
Pre-workout: 5 sets: 100-m sprint RX 5 rounds for time: 75 Double Unders 400-m Run INTERMEDIATE 5 rounds for time: 1:00 double unders 400-m run BEGINNER 5 rounds for time: 50 Single-Unders 200-m run Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min 3 sets: 3 Snatch (65%) 4 sets: 3 snatch (70%) NOTES
Workout 2: 20 min Today’s Rx Workout 3: 15 min 5 sets for separate loads: 5 snatch push presses 5 hang muscle snatches NOTES
Stretching: 10 min Accumulate: 1:00 foam roll calves / leg 1:00 Lacrosse Ball Roll / Foot 🚗 🚘 🚙 PARKING REMINDER 🚗 🚘 🚙
Hey Y’all: The Department of Transportation doesn’t care about blocking your parking. If you don't have significant clearance on a 4-wheel drive vehicle, you will get stuck parking in front of the gym. Park your rig in the rear behind the building on 3rd Avenue North where we have plenty of room. -C- WARM-UP
1-2 sets: :30 Shoulder Taps 10 Kip Swing or Ring Rows :30 Inch-worm 10 kip swings or ring rows 1 set: :30 partial Wall Walk 10 Situps :30 partial kick-up 10 laying toes-to-bars :30 wall walk hold or Handstand 3 sets: 3-5 Squat Clean RX 4 rounds for time: 1:00 Handstand 7 Squat Clean (115/165 lb) 14 Toes-to-Bar INTERMEDIATE 4 rounds for time: :30 handstand 7 squat cleans (75/115 lb) 14 knees-to-armpits BEGINNER 4 rounds for time: :30 Plank 7 Hang Squat Clean (35/45 lb) 14 Hanging Knee Raises Post-workout: Accumulate: 200-ft. Handstand Walk Beginner option: With a partner: 3 sets: 25-ft assisted handstand walk • Each partner does 3 sets Advanced option: EMOM 5: 12 free standing handstand shoulder taps (6/arm) Competition: Rest Day STRETCHING Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 reach, roll, and lift WARM-UP
2 sets: 10 Pushups 10 PVC Pass-throughs 10 table tops 10 PVC Push Press 2 sets: :20 Row, Assault Bike, or Skierg 5 DB Dumbbell Press (lighter DBs) :20 Tuck Jumps 2 sets: :20 Burpees-to-target 10 Dumbbell Push Press (workout weight) NOTES
Pre-workout: EMOM 7: 2 Thruster RX AMRAP 12: 10 Dumbbell Push Press (35/50 lb) 12 Burpees-to-target (12″) INTERMEDIATE AMRAP 12: 10 DB push presses (20/35 lb) 12 burpees-to-target (12″) BEGINNER AMRAP 12: 10 DB push presses (10/15 lb) 12 burpees Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min 4 rounds for time: 1:00 Handstand 7 Power Clean (115/165 lb) 14 Toes-to-Bar Stimulus & Goals
Workout 3: 15 min 4 sets: 10 single-leg GHD Hip Extension / leg 10 Pistol / leg NOTES
Stretching: 10 min 3 sets: :20 Doorway Pec Stretch / side 20 Banded pull aparts |
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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