Christmas Eve 5:30 - Noon
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 Russian KB swing (light) 1 set: 30 mountain climbers 10 Kettlebell Swing (light) 1 set: 30 skier jacks 10 American swings (working weight) NOTES
RX For time with a partner: 200 Kettlebell Swing (53/70 lb) – Resting partner holds a single KB in the front rack (35/53 lb). Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 25 min 3 sets: 3 Shoulder Press – Building to your heaviest set of 3. NOTES
Workout 3: 15 min For time: 21-15-9: strict handstand push-ups – After every round, perform a 100-ft Sled Drag. NOTES
Stretching: 10 min 1 set: 400-m walk :45 Scorpion Stretch / side
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WARM-UP
AMRAP 8: 10 Toy Soldier 10 Groiner Stretch 15 Air Squats 5 Elbow to instep + hamstring stretch / leg 10 Push Up to Down Dog 3 sets: :30 calorie Row – Rest :30 1 set: 10/15 calorie row 10 Pushups NOTES
Pre-workout: 4 sets: 5 Push Press – Build to a heavy set of 5-reps. RX / Intermediate AMRAP 5: 10/15 calorie Row 10 Pushups Rest 5:00 AMRAP 5: 10/15 calorie row 10 push-ups BEGINNER AMRAP 5: 7/10 calorie row 10 push-ups Rest 5:00 AMRAP 5: 7/10 calorie row 10 push-ups Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min 20.2 AMRAP 20: 4 Dumbbell Thruster (35/50 lb) 6 Toes-to-Bar 24 Double Unders – Use two DBs. Stimulus & Goals
Workout 3: 15 min Accumulate: 3:00 L-Sit NOTES
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 reach, roll, and lift Warm Up:
2 sets: :20 Single-Unders :20 Hollow Rock :20 Goblet Squat Hold – Rest :10 between sets. 2 sets: :20 single-single-double :20 kipping leg raises :20 Air Squats – Rest :10 between sets. 2 sets: :20 Double Unders :20 knees-to-chest :20 Goblet Squat – Rest :10 between sets. 2 sets: 6 Toes-to-Bar – Rest :30 between sets AMRAP 1:30: 4 Dumbbell Thruster 6 toes-to-bars 24 double-unders RX CrossFit Open 20.2 AMRAP 20: 4 Dumbbell Thruster (35/50 lb) 6 Toes-to-Bar 24 Double Unders – Use two DBs. INTERMEDIATE AMRAP 20: 4 DB thrusters (20/35 lb) 6 knees-to-armpits :30 double-unders – Use two DBs. BEGINNER AMRAP 20: 4 DB thrusters (10/15 lb) 6 Hanging Knee Raises 24 Single-Unders – Use two DBs. Competition: Rest Day Stretching: 2 sets: 1:00 Foam Roll Low Back 1:00 Foam Roll Quad WARM-UP
3 sets: 12/15 calorie Assault Bike 50-ft dual DB overhead walk (35/50 lb) 3 sets: 15 Squat Therapy 10 Good Mornings (empty bar) 2 sets: 10 Snatch Grip Deadlift (empty bar) 10 Overhead Squat 3 sets: 5 Snatch Balance (lightweight) -increase loading from last week. 1 set: 5 Snatch (empty bar) 3 snatches (building in weight) 3 snatches (building in weight) 2 snatches (building in weight) – Your next weight should be your starting weight. NOTES
RX EMOM 12: Minute 1 | 5 weighted Strict Pullup Minute 2 | 5 weighted Strict Ring Dips INTERMEDIATE EMOM 12: Minute 1 | 5 strict pull-ups Minute 2 | 5 strict dips BEGINNER EMOM 12: Minute 1 | 7 Ring Rows Minute 2 | 7 Pushups Post-workout: 3 sets: On a 2:00 clock: 15/20 cal. Assault Bike Max distance DB Farmer Walks (50/70 lb) – Rest 2:00 between sets. – Use two DBs. Stimulus & Goals
Competition: 95 min Warm up: 20 min See Above Workout 1: 20 min 3 sets: 2 Snatch (83%) 2 sets: 2 snatches (85%) 4 sets: 1 snatch (87%) NOTES
Workout 2: 15 min 5 sets: 3 Snatch High Pull – Perform all 5 sets at 105% of your 1-rep max. NOTES
Workout 3: 15 min Today’s Rx Workout 4: 15 min 3 sets: On a 2:00 clock: 200-m Run Max distance DB Farmer Walks (50/70 lb) – Rest 2:00 between sets. – Use two DBs. NOTES
Stretch: 10 min 2 sets: :30 double forearm stretch on wall :30 lacrosse ball pec mash / side Here is what we have going on, Folks!
*Normal hours this week. *Normal hours on Christmas Eve. *Closed Christmas Day. The gym will also be closed Monday, Dec. 26, as a travel day for Christmas. *Normal hours for New Year's Eve. *The gym will be closed on New Year’s Day. However . . . Sunday, Jan 1, is the Annual Whiskey Party at the Hull House from Noon to 6 p.m. (That time is Katie-enforced, so you have been warned!) Non-drinkers are welcome! If you drink whiskey, bring a bottle of what you enjoy to share, and take it home with you. We all get a chance to try new things we might enjoy. Unfortunately the Winter Classic will be available on Monday, Jan. 2, and only on TNT, which I have not found any way to access. On Monday, Jan 2, the gym will be open 9 a.m. to Noon. In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. 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. 2 sets: 5 Deadlift (empty barbell or training bar) 5 hang muscle cleans 5 Hang Power Clean 5 Shoulder Press 3 sets: 4 deadlifts 3 hang power cleans 2 Push Jerk – Build in load on each set. NOTES
Pre-workout: EMOM 10: 2 Hang Power Clean RX DT 5 rounds for time: 12 Deadlift (105/155 lb) 9 Hang Power Clean 6 Push Jerk INTERMEDIATE 5 rounds for time: 12 deadlifts (65/95 lb) 9 hang power cleans 6 push jerks BEGINNER 5 rounds for time: 12 deadlifts (35/45 lb) 9 hang power cleans 6 Push Press Stimulus & Goals
Competition: 65 min Warm Up: 20 min See Above Workout 1: 15 min DT Workout 2: 20 min 4 sets: AMRAP 3: 1,000/1,200-m Assault Bike Max reps Front Squat – Rest 2:00 between AMRAPs and increase load each set. Women: 55-65-75-95 lb Men: 75-95-115-135 lb Stimulus & Goals
Stretching: 10 min 3 sets: 1:00 Seated Straddle Stretch – Rest :30 between sets. WARM-UP
3 sets: 14/20 calorie Row 20 Banded Side Steps (10/side) 10 Goblet Squat 2 sets: 7 Deadlift (empty bar) 7 hang muscle cleans 7 Front Squat 3 sets: 5 tall power clean (lightweight) -increase load slightly from last week. 1 set: 5 Clean (empty bar) 3 cleans (building in weight) 2 cleans (building in weight) 2 cleans (building in weight) – Your next weight should be your starting weight. NOTES
RX / Intermediate 2 rounds for time: 800-m Run 50 Jumping Lunge BEGINNER 2 rounds for time: 400-m run 30 Walking Lunge Post-workout: 3 sets: 20 weighted GHD Hip Extension 10 Banded Side Steps (left) 10 banded side-steps (right) Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 20 min 3 sets: 2 Clean (83%) 2 sets: 2 cleans (85%) 4 sets: 1 clean (87%) NOTES
Workout 2: 15 min 5 sets: 3 High Pull Clean – Perform all 5 sets at 105% of your 1-rep max. NOTES
Workout 3: 20 min Today’s Rx Stretching: 10 min 2 sets: :30 pigeon pose / leg :30 Couch Stretch / leg Warm Up
1 set: 2:00 Row, Assault Bike, or Skierg 1 set: 10 alternating Elbow to Instep 10 Box Steps 10 Ring Rows 1 set: 20 mountain climbers 10 box step-ups 10 Jumping pull-ups 1 set: 10 Reverse Lunges 10 Box Jumps (lower box) 5 Pullups 1 set: 10 alternating Jumping Lunge 5 box jumps (higher box) 5 Chest-to-Bar Pullups 2 sets: 4 box jumps 4 chest-to-bar pull-ups – Rest :30 between sets Pre-workout: EMOM 8: 5 unbroken Clean and Jerk or Snatch RX AMRAP 7: 7 Box Jumps (24/30 in) 7 Chest-to-Bar Pullups INTERMEDIATE AMRAP 7: 7 box jumps (20/24 in) 7 kipping Pullups BEGINNER AMRAP 7: 7 box jumps (16/20 in) 7 Ring Rows Competition: Rest Day Stretch: 2 sets: :45 Foam Rolling Lats / side :45 reach, roll, and lift Weekly Update 12/18 - 12/24
12/18 RX AMRAP 7: 7 Box Jumps (24/30 in) 7 Chest-to-Bar Pullups 12/19 RX 2 rounds for time: 800-m Run 50 Jumping Lunge 12/20 RX DT 5 rounds for time: 12 Deadlift (105/155 lb) 9 Hang Power Clean 6 Push Jerk 12/21 RX EMOM 12: Minute 1 | 5 weighted Strict Pullup Minute 2 | 5 weighted Strict Ring Dips 12/22 RX CrossFit Open 20.2 AMRAP 20: 4 Dumbbell Thruster (35/50 lb) 6 Toes-to-Bar 24 Double Unders – Use two DBs. 12/23 RX AMRAP 5: 10/15 calorie Row 10 Pushups Rest 5:00 AMRAP 5: 10/15 calorie row 10 push-ups 12/24 Christmas Eve 5:30 AM - Noon RX For time with a partner: 200 Kettlebell Swing (53/70 lb) – Resting partner holds a single KB in the front rack (35/53 lb). WARM-UP
AMRAP 5: Max distance Row EMOM, including “0”: 10 Air Squats 2 sets: 10 front-rack stretch 5 paused Front Squat 1 set: 10 front squats (empty bar) 5 front squats (building in weight) 5 front squats (building in weight) 3 front squats (building in weight) – Your next weight should be your starting weight. NOTES
RX 3 x AMRAP 3: 20 Sumo Deadlift High Pull (75/115 lb) 20 GHD Sit-up Max calorie Assault Bike in the remaining time – Rest 1:00 between rounds. INTERMEDIATE 3 x AMRAP 3: 20 sumo deadlift high pulls (65/95 lb) 20 GHD sit-ups to parallel Max calorie bike in the remaining time – Rest 1:00 between rounds. BEGINNER 3 x AMRAP 3: 20 sumo deadlift high pulls (55/75 lb) 20 sit-ups Max calorie bike in the remaining time – Rest 1:00 between rounds. Post-workout: EMOM 6: Min. 1 | 10 KB / DB Side Bends / side Min. 2 | :30 V Ups Stimulus & Goals
Competition: 90 min Warm up: 20 min See above Workout 1: 20 min 3 sets: 5 Front Squat – Building to your heaviest set of 5. NOTES
Workout 2: 25 min Today’s Rx Workout 3: 15 min 5 sets: :30 Sorenson hold (10/15 lb) -Rest 90 seconds between sets NOTES
Stretching: 10 min 1 sets: 1:00 Yoga - Cobra Position 1:00 Couch Stretch / side :30 adductor stretch / side |
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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