April 7, 2018 – Masters Qualifier Prep Program

Dynamic Mobility, Activation and Warm-Up
Start the clock and …

Softball Hamstring Pulse x 30 seconds per side
Band Assisted Lat Stretch x 60 seconds per side

At the 5:00 mark, complete:
CrossOver Symmetry Banded Rows x 10 reps
CrossOver Symmetry Reverse Flys x 10 reps
CrossOver Symmetry Pull-Downs x 10 reps

At the 7:00 mark, complete:
Banded Good Mornings x 10 reps
Reach Thrus x 5 reps

At the 10:00 mark, complete:
Two sets of:
Row x 500 Meters @ easy pace
Kettlebell Swings x 15 reps
Goblet Squats x 10 reps

A.
35-54:
For time:
100 Dumbbell Snatches (50/35 lbs)
80 Calorie Row
60 Burpees
40 Muscle-Ups

55+:
For time:
100 Dumbbell Snatches (35/20 lbs)
80 Calorie Row
60 Burpees
40 Muscle-Ups

Time Cap: 20 minutes

Note:
Make sure you look to see what you took last year on this workout. If you did not do this last year, then check out the leaderboard to see what others in your age division did on the workout.
Top scores were:

35-39: Armand McCormick 18:12; Sam Brigs 17:28
40-44: Chad Augustin 17:32; Helen Harding 19:43
45-49: Nat Taylor 274 reps; Nathalia Connors 265 reps
50-54: Kurt Stein 273 reps; Diane Stuart 254 reps
55-59: Brig Edwards 265 reps; Jennifer Kemp 257 reps
60+: John Mariotti 260 reps; Patty Failla 245 reps

B.
For completion:
400 Meter Sandbag Carry

(are only allowed to put the bag down twice during the 400 meter carry. Go as heavy as possible)

Group Not Participating in Masters Qualifier
(Same Warm-Up)

A.
35-54:
In teams of two, complete as many rounds as possible in 30 minutes of:
400 Meter Run
30 DB Power Cleans (55/35 lbs)
30 Box Jumps (24/20″)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 DB Ground to Overhead, Partner A will perform 30 Box Jumps, and Partner B will run 400 meters – and so on for 30 minutes.

55+:
In teams of two, complete as many rounds as possible in 30 minutes of:
400 Meter Run
30 DB Power Cleans (35/25 lbs)
30 Box Jumps/Step-Ups (24/20″)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 DB Ground to Overhead, Partner A will perform 30 Box Jumps, and Partner B will run 400 meters – and so on for 30 minutes.

If you do not have a partner, then complete the following:
35-54:
As Many Rounds and Reps as Possible in 15 minutes:
400 Meter Run
15 DB Power Cleans (55/35 lbs)
15 Box Jumps (24/20″)

55+:
As Many Rounds and Reps as Possible in 15 minutes:
400 Meter Run
15 DB Power Cleans (35/20 lbs)
15 Box Jumps/Step-Ups (24/20″)

B.
For completion:
400 Meter Sandbag Carry

(are only allowed to put the bag down twice during the 400 meter carry. Go as heavy as possible)