April 17, 2019 – Masters Program

Primary Session
Dynamic Mobility, Activation and Warm-Up
Hamstring Pulse with a Softball

x 60 seconds per leg
Leg Reach x 60 seconds

and then …

Forward Leg Swings x 10 reps per leg
Lateral Leg Swings x 10 reps per leg
Rockettes x 20 steps

and then …

Three sets of:
250 Meter Row @ easy pace
Banded Good Mornings x 10 reps
Push-Ups x 8 reps
Medball Hamstring Curls x 6 reps

A.
Eight sets of:
Deadlift x 1-2 reps @ 80%
Rest 2 minutes

B.
Every 2 minutes, for 10 minutes, complete (5 sets):
Push-Press
Set 1 – 3 reps @ 70%
Set 2 – 3 reps @ 70%
Set 3 – 2 reps @ 80%
Set 4 – 1 rep @ 85%
Set 5 – 1 rep @ 90%

Rest 2 minutes, and then …

Every 3 minutes, for 6 minutes, complete (2 sets):
Set 1 – 1 rep @ 95%
Set 2 – 1 rep @ 100-101%

C.
35-54:
Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 – 12/10 Calorie Assault Bike or Bike Erg
Minute 2 – 15 Wall Ball Shots (20/14 lbs to 10/9′ target)
Minute 3 – 12/10 Calorie Row or Ski Erg
Minute 4 – 10 Kettlebell Deadlifts (32/24 kg)

Rest until the clock reaches 20:00 mark, and then …

For time:
40 DB 24/20″ Box Step-Overs (50/35 lbs)
20 Bar Muscle-Ups

55+:
Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 – 10/8 Calorie Assault Bike or Bike Erg
Minute 2 – 15 Wall Ball Shots (20/10 lbs to 9′ target)
Minute 3 – 10/8 Calorie Row or Ski Erg
Minute 4 – 10 Kettlebell Deadlifts (24/20 kg)

Rest until the clock reaches 20:00 mark, and then …

For time:
30 24/20″ DB Box Step-Overs (35/20 lbs)
15 Chest-to-Bar Pull-Ups

Please reduce the calories or reps if you are worried about not getting the assigned work completed in the alloted time. Try to bring the heart rate down after every interval and focus on your breathing while moving through the emom.
When you get to the box step-overs, you need to PUSH the pace on these. If you need assistance with your bar muscle-ups, then try substituting with Jumping Bar Muscle-Ups. https://youtu.be/bibf3sF_npg

Additional Session

A.
Two sets of:
Candlestick Roll to Pistol Squat x 10 reps (alternate between legs)
**You may hold a plate in front of you to help your balance**
***If you are unable to do this, then please perform Candlestick Roll to Squat***
Rope Pinch to Stand x 5 reps per side

and then …

For completion:
30-50 Alternating Pistols

55+:
30 Band Assisted Alternating Pistols

B.
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 2011 per leg + Unweighted Bulgarian Split Squats x 10 reps per leg @ 20X0
Rest 2 minutes

followed by …

Every minute, on the minute, for 5 minutes:
20/14 lbs Medball GHD Sit-Ups x 10-12 reps

Non-Qualifier Session
A.
(Same as Primary Session)

B.
(Same as Primary Session)

C.
35-54:
Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 – 10/8 Calorie Assault Bike or Bike Erg
Minute 2 – 15 Wall Ball Shots (20/14 lbs to 10/9′ target)
Minute 3 – 10/8 Calorie Row or Ski Erg
Minute 4 – 10 Chest-to-Bar Pull-Ups

55+:
Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 – 10/8 Calorie Assault Bike
Minute 2 – 15 Wall Ball Shots (20/10 lbs to 9′ target)
Minute 3 – 10/8 Calorie Row or Ski Erg
Minute 4 – 10 Chin-Over-The-Bar Pull-Ups