WARM-UP
1 set: 50 mountain climbers 10 Kang squats (unloaded) 10 Cossack Squat 10 Scorpion Stretch 10 Pushups 1 set: 50 mountain climbers 10 Samson stretches 10 reps plate squat therapy 10 Burpees 10 Shoulder Press (empty BB) 2 sets: 100-m Run 5 Front Squat 5 Push Press 5 Thruster – Use an empty barbell. 3-5 sets: 3 Burpee Box Jump Over (20/24 in) 3 thrusters (building) – Rest 1:00 between sets. NOTES
RX 2020 Games Happy Star For time: 300-m Run 5 Burpee Box Jump Over (20/24 in) 5 Thruster (95/135 lb) 300-m run 7 burpee box overs 7 thrusters (105/145 lb) 300-m run 9 burpee box overs 9 thrusters (110/155 lb) 300-m run 11 burpee box overs 11 thrusters (115/165 lb) INTERMEDIATE For time: 300-m run 5 burpee box overs (20 in) 5 thrusters (65/95 lb) 300-m run 7 burpee box overs 7 thrusters (75/105 lb) 300-m run 9 burpee box overs 9 thrusters (85/115 lb) 300-m run 11 burpee box overs 11 thrusters (95/125 lb) BEGINNER For time: 300-m run 5 burpee box overs (20 in) 5 thrusters (35/45 lb) 300-m run 7 burpee box overs 7 thrusters (45/55 lb) 300-m run 9 burpee box overs 9 thrusters (55/75 lb) 300-m run 11 burpee box overs 11 thrusters (65/95 lb) Post-workout: 3 sets: :20 V Ups :20 Hollow Rock :20 mountain climbers :20 Plank – Rest 1:00 between sets Competition: 80 min Warm up: 20 min See above Workout 1: 20 min Happy Star Workout 2: 15 min Push press: Every 1:15 x 9 sets: 4 Push Press (50%) NOTES
Workout 3: 15 min 5 sets: 5 Chin up (supinated grip) 5 wide-grip strict pull-ups (pronated grip) 10 alternating DB Renegade Row NOTES
Stretching: 10 min 1 set: 400-m walk 1:00 Yoga - Cobra Position 1:00-2:00 saddle stretch
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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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