Warm up
2 Rounds 200m Run 10 Burpees Workout 15x 30 sec work / 30 sec rest for calories Assault Bike Compare to 11/15/17 Oly
3 sets: A1. Hanging Leg Raise - max Stretch 2 min each quad stretch 2 min each quad foam roll
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Warm up
Row 1K then 7 PVC Pass-throughs 7 Shoulder Press bare bar 7 Cossack Squat each 7 Kettlebell Swing @ 33% snatch 7 Hang Power Snatch bare bar 65# / 45# 7 Push Press 65# / 45# 7 Sumo Deadlift High Pull 65# / 45# 7 Front Squat 65# / 45# Workout Test Andi compare to 12/14/21 Oly
4 sets: A1. Box Jumps x 3 A2. Russian Twist x 15/side Stretch 10 Jefferson Curl 2 min t-spine foam roll 2 min quad stretch 3/17
21 - 15 - 9 Ring Dips Evil Wheel Row calories 3/18 Test Andi compare to 12/14/21 3/19 15x 30 sec work / 30 sec rest for calories Assault Bike 3/20 5 Rounds 10 Rope Pull 20 Russian Twist @ 33% max Snatch 3/21 Test McGhee Compare to (we haven’t done this one since we changed the website to Weebly. O’ Gs are going to have to dust off your note books to find this one.) 3/22 4 Rounds 20 GHD Raise 20 Jumping Lunge each 20 Wall Balls @ 10% max C&J 3/23 Test Annie Compare to 5/23/20 Warm up
Row 1K then 10 Pushups 10 Situps 10 jumping ring dips 10 Plank Plate Slide 10 Ring Dips 10 Evil Wheel Workout 21 - 15 - 9 Ring Dips Evil Wheel Row Oly
A1. weighted plank - 15 sec on/ 15 sec off x 3 min total Hang on Legs – Week 5 of 12 Stretch 2 min Tricep Lacrosse Ball Roll each 2 min Yoga - Cobra Position 2 min Doorway Pec Stretch each Warm up
7 Front Squat 7 Jumping pull-ups 7 Push Press 7 Strict chin-ups 7 Thruster 2 Rope Climb Workout Test Tommy V Compare to 5/14/22 Oly Rest Day Stretch 2 min Foam Rolling Lats / each 2 min reach, roll, and lift 2 min quad stretch 2 min Banded Hamstring stretch Warm up
???? Workout Mystery Workout come in and find out! Oly
3 sets: A1. Back Extension Hold - 3 x max A2. weighted plank - 3 x 20-30 sec Stretch ???? Warm up
3K Assault Bike Then Back Squat 10 @ Bare Bar, 7 @ 35%, 7 @ 45%, 7 @ 55% Workout Back Squat for max load 7,5,5,3,3,3,1,1,1,1 compare to 9/16/23 (if you hit it hard yesterday, this probably won't be a true 1 rep max, still go heavy!) Oly Rest Day Stretch 2 min hamstring stretch / each 2 min quad stretch / each Hey Ya'll, Quick reminder that this Friday's Pool / Dart is at the Hull house. 208 S 35th @ 7:30 pm. Warm up
1k Row then 7 single-arm DB seated strict press each 7 Dumbbell Deadlift 7 Push Press 7 Deadlift Stiff Legged 7 Handstand Pushup 7 Deadlift Workout Test Diane compare to 12/14/22 Oly
2 sets: A1. Single Leg Good Mornings x 10 / leg (@ Wk 1 weight) A2. V Ups x max Stretch 2 min Sit and Reach 2 min lacrosse ball shoulder mash / each Warm up
3 Rounds 5 Ring Rows / Pullups / Chest-to-Bar Pullups 5 cal Assault Bike / 7 cal / 10 cal 5 Kettlebell Swing / Snatch High Pull / 5 Snatch 5 Russian Twist each side (light) / 7 reps / 10 reps 5 Cal Row / 7 cal / 10 cal Workout 3 Rounds 1 min max Pullups (if you can do 20 unbroken do Chest-to-Bar Pullups) 1 min max cal Assault Bike 1 min max Snatch reps @ 55% 1 min max Russian Twist @ 33% snatch max 1 min max cal Row 1 min Rest Oly
2 sets: Hanging Leg Raise x max Stretch 2 min Banded Shoulder Stretch / Side 3 sets of 10 Jefferson Curl (go light) |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
March 2024
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