May 17, 2021 – Masters Program

Mobility, Activation & Warm-Up
3-4 Minutes in a Hip Opener Position

and then …

*Nasal Breathing Only*
5 Calorie Assault Bike Arms Only
60 Seconds Band Distracted Ankle Mobility

(30 seconds per side)
5 Calorie Assault Bike Legs Only
60 Seconds T-Spine Hold (change up your positions)
5 Calorie Assault Bike
60 Seconds Hawaiian Squats (30 seconds per side)

A.
Every 90 seconds, for 9 minutes (6 sets):
1 Snatch Balance + 2 Overhead Squats

Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch from 2″ Below Knee + Snatch
(pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor)

Build from approximately 60% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

C.
In 20 minutes, build to a 3-RM Back Squat

D.
35-49:
Every 2 minutes, for 24 minutes (4 sets):
Interval 1: 30/20 Calorie Row
Interval 2: 10 Burpee Box Jump-Overs (24/20″) + 3-5 Bar Muscle-Ups
Interval 3: 50 Double-Unders + 12 Front-Racked Reverse Lunges (115/75 lbs)

50-54:
Every 2 minutes, for 24 minutes (4 sets):
Interval 1: 30/20 Calorie Row
Interval 2: 8 Burpee Box Jump-Overs (24/20″) + 1-3 Bar Muscle-Ups
Interval 3: 50 Double-Unders + 12 Front-Racked Reverse Lunges (95/65 lbs)

55+:
Every 2 minutes, for 24 minutes (4 sets):
Interval 1: 25/15 Calorie Row
Interval 2: 8 Burpee Box Jump/Step-Overs (24/20″) + 3-5 Chest-to-Bar Pull-Ups
Interval 3: 40 Double-Unders + 12 Front-Racked Reverse Lunges (75/55 lbs)

Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps

Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups

Scaling Options for Ring-Dips (choose one of the following):
Band-Assisted
Stationary Dips
Push-Ups x 15 reps

Scaling Options for Double-Unders (choose one of the following):
Reduce the reps in half
45 Seconds of Double-Under attempts
Single-Unders x Double the reps

Athlete Notes:
Here comes a big Monday! We have three things to perform well on today so if one thing is not feeling 100% then do not stress over it. Move on and pick something to be successful at and start the week off right. Some of you may need/want to modify each station in the EMOM. These are long stations so modify, if needed, in order to get some rest. Below are the guidelines for the longest your times should be on the first round or two. If you know you will start off slower than what is listed, please modify in order to set yourself up to be challenged, but finish.

Station 1: 1:45 or less
Station 2: 1:30 or less
Station 3: 1:30 or less

Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Strength Accessory Option
Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – Farmer’s Carry x 60 seconds
Station 2 – Diamond Push-Ups x 15 reps @ 1111
Station 3 – Hanging Knee Raises x 15 reps @ 2111
Station 4 – Goblet Squats x 20 reps @ 20X0
Station 5 – Zottman Curls x 12 reps @ 3011
Station 6 – Hollow or Dead Bug Hold x 45-60 seconds