August 31, 2019 – Masters Program

Dynamic Mobility, Activation & Warm-Up
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Ring-Rows
30 seconds of Prone Plank Hold
20 seconds of Hollow Body/Superman Swings
20 seconds of Scap Pull-Ups
Rest 60 seconds

Gymnastic Skills & Drills
One set of:
Arch Under Bar Jump to Support x 8 reps

Rest 60 seconds, then. . .

Option 1 – (If you do not yet have a consistent Bar Muscle-Up)
Every 15 seconds, for 2 minutes (8 sets) of:
Target Reach Swing

+ Air Chair Swing x 1 rep

Rest 60 seconds, then. . .

Every minute, on the minute, for 6 minutes (6 sets) of:
Bar Muscle-Up x 1 rep (or Bar Muscle-Up Attempt)

Option 2 – (If you have a consistent Bar Muscle-Up)
Every 15 seconds, for 2 minutes (4 sets) of:
Interval 1 – Target Reach Swing + Air Chair Swing x 1 rep
Interval 2 – Bar Muscle-Up x 1 rep

Rest 60 seconds, then. . .

Every 45 seconds, for 6 minutes (8 sets) of:
Bar Muscle-Up x 1-2 reps

55+:
Every 45 seconds, for 6 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Full Support

x 6-8 reps
*Use a bar/box height that will make this as challenging as possible while still finishing the reps.
Interval 2 – Kipping Knees-To-Chest x 10-15 reps

Followed by. . .

Every 20 seconds, for 60 seconds (3 sets) of:
Target Reach Swing x 3 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Banded Bar Muscle-Up Stomps

x 10 reps
Interval 2 – Muscle-Up Bar Pulls x 6 reps

2019 WZA Workout Qualifier 4

For time:
150 Wallballs (20 lbs to 10′ target; 14 lbs to 9′ target)
75 Toes-to-Bar

Perform in any order, until completion of total work.

Alternate/Scaled Version:
For time:
100 Wallballs (20 lbs to 10′ target; 14 lbs to 9′ target)
50 Weighted Butterfly Sit-Ups

Perform in any order, until completion of total work.

20:00 Time Cap

If you do not want to perform the WZA Qualifier workout, then please complete the following:

35-54:
Two rounds for time of:
50 Calories Assault Bike
800 Meter Run
25 Toes-to-Bar

55+:
Two rounds for time of:
40 Calories Assault Bike
800 Meter Run
20 Toes-to-Bar