WARM-UP
1 set: 200-m Run 20 Air Squats 10 Broad Jumps 1 set: 200-m run 15 med ball Thruster (14/20) 10 Box Steps (20/24 in) 1 set: 200-m run 10 Wall Balls 10 box jumps (20/24 in) NOTES
RX Kelly 5 rounds for time: 400-m Run 30 Box Jumps (20/24 in) 30 Wall Balls (14/20 lb) INTERMEDIATE 5 rounds for time: 400-m run 30 box jumps (16/20 in) 30 wall-ball shots (10/14 lb) BEGINNER 5 rounds for time: 300-m run 20 Box Steps (16/20 in) 20 wall-ball shots (10/14 lb) Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 25 min Kelly Workout 2: 20 min 5 sets for load: 5 Overhead Squat NOTES Stimulus & Goals
Workout 3: 15 min Every 2:30 for 5 sets: 15 weighted GHD Back Extension (15/25 lb) 100-ft sandbag carry (100/150 lb) NOTES
Stretching: 10 min Accumulate: 1:00 foam roll calves / leg 1:00 Lacrosse Ball Roll / Foot / foot
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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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