WARM-UP
On a 5:00 clock: :30 Row (easy) :30 row (moderate) 1 set: 200-m Run 10 Russian KB swing (workout weight) 10 Pushups 10 Kip Swing 1 set: 200-m run 5-10 Kettlebell Swing (workout weight) 5 kipping Pullups 10 kettlebell swings (workout weight) 5-10 kipping pull-ups NOTES
EVA 5 rounds for time of: 800-m Run 30 Kettlebell Swing (53/70 lb) 30 Pullups INTERMEDIATE 4 rounds for time of: Run 800 meters 30 kettlebell swings (35/50 lb) 30 pull-ups BEGINNER 4 rounds for time of: Run 600 meters 20 kettlebell swings (25/35 kg) 20 Ring Rows Stimulus & Goals
Competition: 1 hr 25 min Warm Up: 15 min See Above Workout 1: 45 min Today’s Rx Workout 2: 15 min ACCESSORY 4 sets for load and completion: 12 weighted Cossack Squat 20 side plank reach throughs / side 20 Hollow Rock 20 banded face pulls NOTES
Stretching: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side 1:00 reach, roll, and lift
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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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