WARM-UP
EMOM 8: Min. 1 | 1:00 Assault Bike, Row, Skierg, or Run Min. 2 | 5 left-arm DB windmills + 5 Dumbbell Press Min. 3 | 5 right-arm DB windmills + 5 presses Min. 4 | 10 PVC Pass-throughs + 10 PVC Front Squat 1 set: 30 Jumping Jack 5 Kip Swing 5 kip swings + press down 5 Pullups 5 Lunge / leg 5 cal bike 5 Dumbbell Overhead Walking Lunge / leg (warm-up weight) 1 set: 1:00 bike (moderate to fast pace) 10 pull-ups 10 DB overhead lunges (workout weight) NOTES
Pre-workout: EMOM 6: 1-5 Bar Muscle up RX AMRAP 15: 10 Pullups 25-ft Dumbbell Overhead Walking Lunge (35/50 lb) 15/20-cal Assault Bike 25-ft DB overhead walking lunge – Use one DB. INTERMEDIATE AMRAP 15: 5 pull-ups 25-ft DB overhead walking lunge (20/35 lb) 10/15-cal bike 25-ft DB overhead walking lunge – Use one DB. BEGINNER AMRAP 15: 5 Jumping pull-ups 25-ft DB overhead walking lunge (10/15 lb) 7/10-cal bike 25-ft DB overhead walking lunge – Use one DB. Stimulus & Goals
Competition: 70 min Warm up: 10 min See Above Workout 1: 15min Today’s Rx Workout 2: 20 min 5 sets: 100-ft Prowler Push (50/90 lb) 100-ft Sled Drag 1:00 sandbag hold at the chest (100/150 lb) – Rest 2:00 between sets. NOTES
Workout 3: 15 min For completion: 12 alternating single-arm DB seated strict press 12 strict handstand push-ups 10 alternating seated DB strict presses 10 strict handstand push-ups 8 alternating seated DB strict presses 8 strict handstand push-ups 6 alternating seated DB strict presses 6 strict handstand push-ups 4 alternating seated DB strict presses 4 strict handstand push-ups – Rest as needed between sets. NOTES
Stretching: 10 min 3 sets: 10 ATY Drill :30 Doorway Pec Stretch / side
0 Comments
Leave a Reply. |
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
Categories |