December 31, 2019 – Masters Program

Mobility, Activation and Warm-Up
Partner T-Spine Stretch x 15-20 seconds (perform twice)

and then …

Two sets of:
T-Spine Hold on Foam Roller x 30 seconds
Ankle Mobility Pulse x 30 seconds per side

and then …

Glute Activation Series

and finish with …

400 Meter Run
15 Front Squats (45/35 lbs)

Front Squat Progression
Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat

*Compare to November 19th, 2019

“Hangman”
35-54:
For time:
30 Calories of Assault Bike
30 Wall Ball Shots (30 lbs to 10′ target/20 lbs to 9′ target)
30 Burpees to Target (touch your pull-up bar)

55+:
For time:
30 Calories of Assault Bike
30 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 9′ target)
30 Burpees to Target (touch your pull-up bar)

Posterior Accessory Work
Three sets of:
Weighted GHD Hip Extensions x 8-10 reps
Rest 60 seconds
Face Pulls x 15 reps
Rest 60 seconds

Optional Additional Work Sessions
*Please choose to perform only those optional sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully. And remember, this is OPTIONAL.

Optional Additional Assault Bike Session
Two sets, for times, of:
50 Calorie Assault Bike
Rest 5 minutes

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Marie Martensson
Marie Martensson
December 31, 2019 8:28 pm

Hotel gym so modified a bit
MAW done
Dead-stop FS: they had a rack with perfect safety arms for this, but the barbell and plates had more to wish. Built from 50 to 70 kg (failed 75 kg). Last time was 72 kg, but happy to hit 97% early on New Year’s Day ☺️
Conditioning: 10:05 min (Row 3 min ~650 meters, DB Thrusters with 14 kg DBs x 2, burpees to target)
Accessory completed (extensions with 15 kg plate 45 degrees angle)
Optional with row 5 min x 2 for calories
1. 65 calories
2. 66 calories

RICHARD BAGLEY
RICHARD BAGLEY
December 31, 2019 4:19 pm

MAWU
PRESSED FOR TIME
DSFS = 135/185/225/275/295PR/315PR/325F – 285 ON 11/19/2019
SHSPU AND KHSPU WORK
DB BENCH X 15 + 30 SITUPS E4 FOR 12
HAPPY NEW YEAR ALL!!!!!!!!

Tom Ring
Tom Ring
December 31, 2019 7:58 am

A. 185/205/215/225 (old pr) /235/240/245/250 new pr!
B. 7:15 2:07 AB 15/15 wallbals and burpees sets of 10
C. 25# plate and 27# purple band and cable machine

GIANNI SOLDI
GIANNI SOLDI
December 31, 2019 1:23 am

Age 38
Death f. S. 115 kg
Wod 6.20
(wall ball 35 reps… I had repeat the no reps)
I would like finish in 6 minutes

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