August 24, 2019 – Masters Program

Dynamic Mobility, Activation & Warm-Up
Two sets of:
45 seconds Band Assisted Lat Stretch (right)
45 seconds Deep Squat Progressions
45 seconds Band Assisted Lat Stretch (left)
45 seconds Prone PVC Pipe Pass Thrus
10 Kettlebell Swings
10 KB Goblet Squats
10 Single Arm KB Press (5 per side)
Rest as needed

**If you are signed up for WZA then please prioritize Workout 2 and complete the Gymnastic Skills & Drills after Workout 2 or in a second session.**

Gymnastic Skills & Drills
Every 10 seconds, for 30 seconds (3 sets) of:
Cast Swing x 1 rep

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of complex:
Cast Swing x 1 rep + Shove Pop Swing x 1 rep

Followed by. . .

Every 30 seconds, for 4 minutes (8 sets) of:
Ring Muscle-Up x 1 rep (focus on perfect reps)

Followed by. . .

One set of each:
Prone Cuban Press (full range of motion) x 10 reps

55+:
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Full Support on Rings x 10 reps
60+: Full Support Hold on Low Rings x 40 seconds effort
*Accumulate as much time as possible during the 40 seconds effort
Interval 2 – Ring Swings x 10 reps
*Keep swings small, yet push and pull the rings to keep them as far from your feet as possible. Arms should remain behind the ears throughout the reps.

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Supine Snap Pulls x 15 reps
Interval 2 – 15 Second Static Hold on Rings

2019 WZA Qualifier Workout 2
As Many Rounds and Reps As Possible in 16 minutes:
40 Alternating Dumbbell Snatch (50/35 lbs)
40 Pull-Ups
30 Dumbbell Burpees
30 Chest-To-Bar Pull-Up
20 Devil Press (50/35 lbs)
20 Bar Muscle Up

For full movement standards and flow, click here.

If you are not participating in the WAZ Qualifier and don’t want to do the movements in the above workout, then do the following:

“Speed Demon”
For time:
Row x 40 calories
Thrusters x 30 reps
Lateral Burpees over the Barbell x 20 reps

35-49:
115/75 lbs

50-54:
95/65 lbs

55+:
75/55 lbs

Accessory Work
Two sets of:
GHD Sit-Ups x 20 reps
Rest 30 seconds
Single Leg Hip Bridges x 10 reps each side (focus on keeping the pelvis neutral)
Rest 30 seconds