December 26, 2017 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Start the clock and:
Spend 5 minutes rolling out your IT Bands, Glutes and Hamstrings

At the 5:00 mark:
Front Rack Assisted Stretch x 3 pulses per side

At the 10:00 mark:
Glute Activation Warm-Up x 30 seconds on the rack/30 seconds off the rack x 2 sets (no rest)

A.
Every two minutes, for 12 minutes, complete:
Mid-Thigh Clean + Front Squat + Clean

B.
35-54:
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
20/15 Calories of Assault Bike

55+:
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
15/10 Calories of Assault Bike

C.
Three sets of:
Single-Arm DB Rows x 8-10 reps @ 2111
Rest as needed
Reverse Snow Angels

online pharmacy revia for sale no prescription pharmacy

x 15-20 reps
Rest as needed

Optional Session

online pharmacy zithromax buy with best prices today in the USA

(Best performed 3-4 hours between sessions)
Two sets of:
Sloth Press x 10 reps
Rest 2 minutes

Form is everything. The point here is to keep tension throughout the body. Pressing is internal torque, so engage the lats and pecs as hard as possible and you can NOT shrug during this movement at any time. Shoulders should be down, lats and pecs engaged.

Three rounds of:
Sled Drag: Max weight x 50 meters
DO NOT PACE this. I want you to go as heavy and fast as you can. Keep the weight on the ball of your feet and move FAST
Straight into…

Max reps unbroken Wall-Balls
Rest 60 seconds

Three sets for max weight:
Harness Bear-Crawl Sled Sprints x 50 meters
Rest 60 seconds

Every minute, on the minute, for 5 minutes:
Side-Delt Raises & Biceps Curls x 5 reps

Side-Delt raises
Go heavy, 5 reps should be the max you can do. Make sure you stay in External Torque.

Biceps Curls
You can use a barbell, in which case you want a wide grip, or dumbbells. I like kettlebells. Just make sure you crank in ET. If your wrists bend it is absolutely normal. Use your lumbar spine as well (within reason).

Subscribe
Notify me of
guest
33 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Amber Nollen (39)
Amber Nollen (39)
December 27, 2017 5:01 am

A: did hang muscle clean + strict press + muscle clean instead to modify for my calf tear. And guess what??? I Pr’d my strict press!!! 107# (105# previous) B: Done on airdyne (i have to count pumps/no monitor 150 pumps is my guestimate for 15 cals) Fastest 1:00, slowest 1:04 C: Db row with 40# D: side delt raises with 15#’s Biceps curl used ez curl bar with wide grip for something different. 65#’s Couldn’t do the sled work with the calf so did some things from the comp side A: squatted db shoulder press (vs sloth) could only… Read more »

Nichole Kribs-DeHart
Nichole Kribs-DeHart
December 27, 2017 8:59 am

Congrats on the PR – wahoo!!!

Laura MacDonald 45-49
Laura MacDonald 45-49
December 26, 2017 9:36 pm

A.106/105/115/115/120/120– seemed a bit rusty
B. 54 s/1:06/1:02/1:06/had to take a minute or 2 to finish this one/1:10/1:08/1:16 yikes
C. Not done
Well, I think that is the fastest I have done for 15 cals, unfortunately there were still 7 more sets to go after!

D J
D J
December 26, 2017 8:50 pm

A:115-165#
Then did box wod teams of three
7min amrap
50 back squat 135#
50 BS at 185
Amrap at 225. Rest 3 min
7 min amrap
50 bench press 135#
50 BP at 155
Amrap at 185 rest 3 min
50 deadlift 185#
50 DL at 225
Amrap at275. Back after work
B: finished all 8 between 43-47 sec
C: 1 set at 55#other 2 with70# angels done
3 sets 40-30-30 ghd sit ups with 14# med ball

Rowdy Wilson M/51/94kg
Rowdy Wilson M/51/94kg
December 26, 2017 7:59 pm

Mob done.
A. 40/45/50/55/60/65kg
B. Subbed Rower. 1:00/53/53/52/52/53/53/52
C. Done @ 22.5kg DB.
D. 3 sets of 5 x scap pull-ups

Theresa Claire
Theresa Claire
December 26, 2017 6:47 pm

A. 85,90,95,100,105,105
B. 0:38-0:50
C. Done
Also picked up the barbell curls and delt raises from second session.

Doug Wohlstein
Doug Wohlstein
December 26, 2017 4:06 pm

Did hs hold’s and taps before I realized I was in wrong spot
A 170
B did everything at 53 seconds as my comp does not work so went hard for that long
C done

Cheryl Brost
Cheryl Brost
December 26, 2017 4:04 pm

Mobility/pt exercises done
A. Mid thigh Power Clean + Power Clean:
125-175#
B. :54, :53, :52, :54, :55, :57, :57, 1:00 (legs and lungs felt heavy?)
C. 40# DB

Nichole Kribs-DeHart
Nichole Kribs-DeHart
December 27, 2017 8:59 am
Reply to  Cheryl Brost

Good job Cheryl!

Karen McCadam
Karen McCadam
December 26, 2017 2:15 pm

Worked up to 165
:48,:47,:43,:42,:39,:40,:43,47 OUCH
Did a run through of the Fort Vancouver Invitational workout before.

Nichole Kribs-DeHart
Nichole Kribs-DeHart
December 26, 2017 3:39 pm
Reply to  Karen McCadam

Oh FUN!!

Chris Fulton, 52 5'7" 153lbs
Chris Fulton, 52 5'7" 153lbs
December 26, 2017 12:39 pm

DM&A DONE
A. Built up to 165#
B. :59,:54, 1:04, 1:22, 1:29, 1:30, 1:26, 1:24 – wanted to quit, I am not a fan of the ASS bike.
C. forgot to do

Nichole Kribs-DeHart
Nichole Kribs-DeHart
December 26, 2017 3:39 pm

Good job not quitting!

Ben Kennedy (35-39) Male
Ben Kennedy (35-39) Male
December 26, 2017 12:24 pm

A. Built to 70kg
B. Maintained 70-75 rpm across all sets, around 1min efforts
C. Rows @ 25kg DB with 20 snow angels.

Joe Catarineau (40-44)
Joe Catarineau (40-44)
December 26, 2017 11:55 am

Mobility done
A. 195/205/215/225/235/240 (failed the clean). Didn’t know what my 1rm hang clean was when doing the complex – turned out to be a 10# PR!
B. Done – all at :53-57
C. Done
D. 5 min emom curls/delt raises

Nichole Kribs-DeHart
Nichole Kribs-DeHart
December 26, 2017 3:40 pm

Heck yeah, it has just been raining pr’s for you!

Joe Catarineau (40-44)
Joe Catarineau (40-44)
December 26, 2017 3:44 pm

Thanks Nichole! Aside from the great programming I really increased my food consumption lately (good food) – have put on about 5 pounds. I think that’s really helping my strength.

Stephanie Nickitas
Stephanie Nickitas
December 26, 2017 11:52 am

A. Up to 130 for a couple
B. 51,52,53,53,52,51,52,51 That got me. Omg. Too much wine the past few days.
C. Done

Nichole Kribs-DeHart
Nichole Kribs-DeHart
December 26, 2017 3:40 pm

lol!

Silke Spang (F50-54)
Silke Spang (F50-54)
December 26, 2017 11:14 am

DMA – done
A – 85/95/105/110/110/115 (failed a few cleans, but tried to do at least one complex at each weight; didn’t pay attention to the every 2 minutes when I got to 110#)
B – all between 0:45 and 0:52; tried to keep RPMs at above 70; I’m probably one of the few who actually likes the assault bike… 🙂 The stimulus reminds me of running track (I was a 400/800m runner in my younger years).
C – done, DB Rows sets of 8 w/ 25#

Keith Chrisman
Keith Chrisman
December 26, 2017 10:59 am

A. 135/165/185/205/225/245
B. Think I had beer, pie and sweets in my legs
:49/:51/:47/:51/:49/:49/:52/:36

Nichole Kribs-DeHart
Nichole Kribs-DeHart
December 26, 2017 3:40 pm
Reply to  Keith Chrisman

hahaha!

Dean Plummer (48/5'8"/162)
Dean Plummer (48/5'8"/162)
December 26, 2017 10:36 am

Mobility completed
Felt good to be back training today.
A)135#/145/155(2)/165(2)
B)From :45-1:08
C)Completed with 55# DB

Dawn South/46
Dawn South/46
December 26, 2017 10:15 am

A) 95/105/115/125/135/140
B) done towards the end it was taking me 1:30 to do 15 cals. Ugh!
C) done DB Row (25lbs)

Markus Schuster
Markus Schuster
December 26, 2017 8:40 am

A. 20/30/40/50/60/70 kg (kept it light)
B. 1:11-1:16
C. forgot (mental deload)

Tom Ring (50-54)
Tom Ring (50-54)
December 26, 2017 7:56 am

A. 115,135,155,175,195,215 hangs felt really good.
B. Ranged from :40 to 1:10 legs felt heavy
C. 55#

Rob Walker M40-44 174cm 86kg
Rob Walker M40-44 174cm 86kg
December 26, 2017 8:23 am

I’ve Tom!

Rob Walker M40-44 174cm 86kg
Rob Walker M40-44 174cm 86kg
December 26, 2017 3:30 am

Too much celebrating yesterday made today sub par!

A. 110kg
B. A rather lacklustre DT at 7:59

Tom Ring (50-54)
Tom Ring (50-54)
December 26, 2017 7:57 am

Haha feel your pain.

Rob Walker M40-44 174cm 86kg
Rob Walker M40-44 174cm 86kg
December 26, 2017 8:23 am

Man, I felt good going on to round 3. 2 roundsnin 1:50. Then just died haha

Nichole Kribs-DeHart
Nichole Kribs-DeHart
December 26, 2017 8:02 am

Sounds like you enjoyed yourself yesterday!

Rob Walker M40-44 174cm 86kg
Rob Walker M40-44 174cm 86kg
December 26, 2017 8:22 am

Yeah, had a few drinks 😉 however, our dogs had so much fun, they wouldn’t sleep! That hurts me more than any hangover!

Nichole Kribs-DeHart
Nichole Kribs-DeHart
December 26, 2017 3:46 pm

Yes!!! I had a terrible sleep last night and I feel like I am jet lagged today lol!

Scroll to Top