WARM-UP
2 sets: 5 Deadlift to mid-thigh (empty barbell or training bar) 5 High Pull Clean 5 Muscle Clean 5 Front Squat 5 Hang Clean 5 Clean 1 set: 5 Clean (20%) 3 cleans (30%) 3 cleans (40%) 3 cleans (50%) 3 cleans (60%) NOTES
RX 3 rounds for time: 400/500-m Row 15 Front Squat (75/115 lb) 1 Legless Rope Climb INTERMEDIATE 3 rounds for time: 400/500-m row 15 front squats (65/95 lb) 1 Rope Climb BEGINNER 3 rounds for time: 200/250-m row 15 front squats (35/45 lb) 3 Pull-to-Stands Post-workout: Accumulate: 30 strict Weighted Pull up Competition: 80 min Warm Up: 20 min See Above Workout 1: 20 min 3 sets: 3 Clean (65%) 4 sets: 3 cleans (70%) NOTES
Workout 2: 15 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 2 sets: :30 foam roll IT band / side :30 Foam Roll Quad / side
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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 bar hang 2 sets: 3-5 strict handstand push-ups 5 Situps 3-5 Ring Dips 5 sit-ups 5 Pushups 5 sit-ups NOTES
RX / Intermediate / Beginner 5 sets for load: 8 Deadlift Post-workout: 3 sets: 15 GHD Back Extension 15 Good Mornings (65/95 lb) Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 20 min 15-12-9: strict handstand push-ups *Complete 21 sit-ups after each set. 15-12-9: Strict Ring Dips *Complete 21 sit-ups after each set. 15-12-9: Pushups *Complete 21 sit-ups after each set. Stimulus & Goals
Workout 2: 20 min Today’s Rx Workout 3: 15 min 5 sets for reps: Max unbroken False Grip Ring Rows 200-m jog NOTES
Stretching: 10 min 2 sets: :30 Scorpion Stretch hold / side :30 pigeon pose / leg Warm Up
200-m jog, Row, Assault Bike, or Skierg :30 Shoulder Taps :30 shoulder taps in pike 5 partial Wall Walk 3-5 wall walks :30 partial kick-ups 3-5 sets :30 Handstand or pike holds 2 sets: 100-m run 5-10 Handstand Pushup or scaling option for workout RX AMRAP 25: 20 Handstand Pushup 800-m Run INTERMEDIATE AMRAP 25: 12 handstand push-ups 800-m run BEGINNER AMRAP 25: 15 piked push-up 600-m run – Rest 1:00 between rounds. Competition: Rest Day STRETCHING Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 alternating Scorpion Stretch 11/6
RX AMRAP 25: 20 Handstand Pushup 800-m Run 11/7 RX 5 sets for load: 8 Deadlift 11/8 RX 3 rounds for time: 400/500-m Row 15 Front Squat (75/115 lb) 1 Legless Rope Climb 11/9 RX AMRAP 12: 10 Dumbbell Push Press (35/50 lb) 12 Burpees-to-target (12″) 11/10 RX 4 rounds for time: 1:00 Handstand 7 Squat Clean (115/165 lb) 14 Toes-to-Bar 11/11 RX 5 rounds for time: 75 Double Unders 400-m Run 11/12 RX Barbara 5 rounds, each for time, of: 20 Pullups 30 Pushups 40 Situps 50 Air Squats – Rest precisely three minutes between rounds. WARM-UP
2 set: :20 straight-arm Plank :30 banded PVC Pass-throughs :40 bodyweight Lunge 1 set: :20 Wall Walk hold :30 banded pvc pipe around the world :40 Box Steps 200-m jog 1 set: :20 Handstand against the wall :30 Banded pull aparts :40 Air Squats 200-m run 1 set: 3 handstand push-up negatives 1 set: 3 strict handstand push-ups 1 set: 3 Handstand Pushup NOTES
RX 2 rounds for time: With a partner: 50 Kettlebell Swing (53/70 lb) 60 Box Jump Over (20/24 in) 70 synchronized Walking Lunge steps INTERMEDIATE 2 rounds for time: With a partner: 50 KB swings (35/53 lb) 60 box jump overs (20/24 in) 70 synchronized walking lunge steps BEGINNER 2 rounds for time: With a partner: 50 KB swings (26/35 lb) 60 box jump overs (12/16 in) 70 synchronized walking lunge steps SKILL WORK Post-workout: 4 sets: 10 KB / DB Side Bends / side 1:00 double KB front-rack hold Competition: 75 min Warm Up: 20 min See Above Workout 1: 25 min Tomorrow’s Rx AMRAP 25: 20 Handstand Pushup 800-m Run Stimulus & Goals
Workout 2: 20 min Today’s Rx Stretching: 10 min 2 sets: :30 frog stretch :30 Couch Stretch / leg Due to projected winds this evening the Bonfire at Anthony's is postponed until next Friday the 11th.
Details later this week. -C- WARM-UP
5 sets: 3 Ring Rows 5 Pushups to down dog 7 Hollow Rock 3 sets: 5 Shoulder Press 3-5 Strict Pullup 1-3 Strict Muscle up or scaling option attempts NOTES
RX 5 sets: 1:00 max Shoulder Press 1:00 max Strict Muscle up – Rest 2:00 – Athletes can choose their own load for the shoulder press. INTERMEDIATE / Beginner 5 sets: 1:00 max shoulder presses 1:00 max muscle-up transitions – Rest 2:00 – Athletes can choose their own load for the shoulder press. Post workout: 4 sets: :30 L-Sit 15 seated leg raise Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 25 min Today’s Rx Workout 2: 20 min Every 2:00 for 10 sets: 9/12 calorie Assault Bike 75 ft. sandbag carry (100/150 lb) NOTES Stimulus & Goals
Workout 3: 15 min For completion: 30-25-20-15-10-5: Deficit Pushups (2″) 10-8-6-4-2: single-arm DB rows / arm NOTES
Stretching: 10 min 3 sets: :30 reach, roll, and lift 20 Banded pull aparts Warm up:
On an 8:00 clock: Partner 1 | 100-m Run + 50-ft Bear-crawl Partner 2 | Cossack Squat, Plank, Samson stretches lunges, Hollow Rock – One partner runs and bear crawls while the other AMRAPs one movement at a time. 2 sets: :20 Double Unders :20 Situps – Rest :20 ANNIE RX / Intermediate For time: 50-40-30-20-10 reps of: Double Unders Situps Beginner 50-40-30-20-10 reps of: Single-unders Feet-anchored sit-ups Post-workout: 3 sets: 200-m jog 600-m run Competition: Rest Day Stretching: 2 sets: :30 Lacrosse Ball Roll / Foot :30 Sit and Reach stretch Hey Y’all:
Many people were gone by the time we decided to take pictures, but thank you to all who attended. The party ended with LED badminton in the street at midnight, and everyone was allegedly home by 2 am. The only overnighters at the Hull House this year were under 21. Thanks again for making it such a great time. -C- |
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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