April 11, 2014 – Masters Regionals Program
Workout of the Day A. Every minute, on the minute, climbing the ladder: Snatch + 2 Overhead Squats B. Ground to Overhead x 6 reps…
April 11, 2014 – Regionals Groups 1-4
Workout of the Day A. Three sets for time of: 15′ Rope Climbs x 3 ascents Double-Unders x 50 reps Alternating Pistols x 20 reps…
April 10, 2014 – Masters Regionals Program
Active Recovery Day A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is…
April 10, 2014 – Regionals Groups 1-4
Active Recovery Day A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is…
April 9, 2014 – Masters Regionals Program
Workout of the Day A. Three sets, not for time, of: Alternating Pistols x 10 reps Double-Unders x 40-60 reps Kettlbell Swing x 10-12 reps…
April 9, 2014 – Regionals Groups 1-4
Workout of the Day A. Three sets, not for time, of: Toes to Bar x 10-12 reps Handstand Walk x 15-20 meters Weighted Pistols x…
April 8, 2014 – Masters Regionals Program
Workout of the Day A. Three sets, not for time, of: Chest-to-Bar Pull-Ups x 10-12 reps Box Jumps x 10-12 reps (practice different cycling techniques,…
April 8, 2014 – Regionals Groups 1-4
Workout of the Day A. Take 15-20 minutes to build to today’s 2-RM Front Squat B. Every minute, on the minute, for 10 minutes: Snatch…
April 7, 2014 – Regionals Groups 1-4
Workout of the Day A. Four sets of: Bench Press x 5 reps Rest as needed B. One set for max reps of: Bodyweight Bench…
April 7, 2014 – Masters Regionals Program
Workout of the Day A. Back Squat *Set 1 – 40% x 5 reps *Set 2 – 50% x 4 reps *Set 3 – 60-65%…
April 6, 2014 – Regionals Groups 1-4
Workout of the Day A. Every minute, on the minute, for 30 minutes: Minute 1 – 15′ Legless Rope Climb x 1-2 ascents (if you…
April 5, 2014 – Regionals Groups 1-4
Workout of the Day A. Complete as many rounds and reps as possible in 4 minutes of: 500 meter row 10 Burpee Box Jump-Overs (24”/20”)…
April 5, 2014 – Masters Regionals Program
Workout of the Day A. Two sets, not for time, of: 15′ Rope Climb x 2-3 ascents Handstand Walk x 15-20 Meters B. For time:…
April 4, 2014 – Masters Regionals Program
Workout of the Day A. Three sets, not for time, of: Alternating Pistols x 10 reps (5 each leg) Double-Unders x 40-60 reps Toes-to-Bar x…
April 4, 2014 – Regionals Groups 1-4
Workout of the Day A. Every minute, on the minute, climbing the ladder: Snatch + 2 Overhead Squats Males – Start approximately 100 lbs below…