WARM-UP
1 set: 1:00 Row, Assault Bike, or Skierg 10 Pushups 10 Situps or V Ups 10 Ring Rows 1 set: 1:00 row, bike, or ski 7 Handstand Pushup 7 Knee to Elbow 7 Burpees 7 Pullups 1 set: 10 Deadlift (empty barbell) 10 Front Squat 10 Push Press 10 Thruster 3 sets: 3 deadlifts 3 thrusters 3 Kettlebell Swing – Build up in load. NOTES
RX 7 rounds for time: 7 Handstand Pushup 7 Thruster (95/135 lb) 7 Knee to Elbow 7 Deadlift (165/245 lb) 7 Burpees 7 Kettlebell Swing (53/70 lb) 7 Pullups INTERMEDIATE 5 rounds for time: 7 handstand push-ups 7 thrusters (65/95 lb) 7 knees-to-elbows 7 deadlifts (105/155 lb) 7 burpees 7 KB swings (35/53 lb) 7 pull-ups BEGINNER 5 rounds for time: 7 Pushups 7 thrusters (35/45 lb) 7 Hanging Knee Raises 7 deadlifts (55/75 lb) 7 burpees 7 KB swings (18/26 lb) 7 Ring Rows Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 30 min CIA 7 Workout 2: 20 min Every 2:00 for 10 sets: 200/250-m Skierg – Rest with the remaining time in the 2:00 interval. Stimulus & Goals
Workout 3: 10 min 4 sets: 20 ATY Drill 20 Banded Side Steps (moving right) 20 banded side steps (moving left) NOTES
Accumulate: 2:00 Seated Straddle Stretch – Hold :40 on the left leg, right leg, and in the center.
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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
May 2024
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