6/18
RX On a 25:00 clock: From 0:00-12:00: Establish a heavy 3-rep Deadlift From 12:00-17:00: Rest From 17:00-25:00: EMOM 8: 3 deadlifts at 70% of 3-rep-max 3 Box Jumps (24/30 in) – Perform both movements within the same minute. 6/19 - 5/15 RX 4 rounds for reps: 1:00 calorie Row 1:00 Russian KB swing (53/70 lb) 1:00 Burpees 1:00 Wall Balls (14/20 lb)(9/10 ft) 1:00 rest 6/20 - 5/16 RX For time: 20-18-16-14-12-10-8-6-4-2: Alternating Pistol 1-2-3-4-5-6-7-8-9-10: Strict Ring Dips – Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc. 6/21 - 5/17 RX 7 sets for load: 1 Power Clean 1 Hang Power Clean 1 Jerk 6/22 - 5/18 RX 6 rounds for time: 12 Dumbbell Deadlift (35/50 lb) 9 DB Front Rack Lunge 200-m Run – Use two DBs. 6/23 - 5/19 RX AMRAP 12: 12 Front Squat (75/115 lb) 30 crossover singles 6/24 - 5/20 RX With a partner: Every :90 for 30:00: 10 Chest-to-Bar Pullups 10 Pushups 10 Box Steps (20/24 in) – Partners alternate rounds; one athlete works at a time. – The partner not completing a round cumulates time in a handstand or plank.
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May 2024
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