September 15, 2020 – Masters Program

Mobility & Activation
Band Assisted Lat Stretch x 30 seconds per side
Band Assisted Tricep Stretch x 30 seconds per side

and then …

Assault Bike or Run x 3-4 minutes

followed by …

Two sets of:
30 Seconds Banded Lateral Walks (right)
30 Seconds Banded Lateral Walks

(left)
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Second Banded Squats
30 Seconds Inchworm Walk

A.
Every minute, on the minute, for 4 minutes:
Front Squat
*Set 1 – 2 reps @ 60% of 1-RM
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 2 rep @ 75%

Rest one minute, and then . . .

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 5-9 – 2 reps @ 80%

B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean x 3 reps @ 50-55% of 1-RM Clean

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Hang Clean @ 60-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 70-75%

Followed by…

Every minute, on the minute, for 5 minutes:
Clean @ 80-85%

C.
Take 10-12 minutes to find your 1-RM Weighted Strict Pronated Grip Pull-Up

followed by …

Three sets of:
50 Double-Unders
Bodyweight Strict Prontated Grip Pull-Ups x Max Reps*
Rest 60 seconds

*You can pause during you reps but the set ends when you need to drop off the bar.
**If you do not have more than 1 strict bodyweight pull-up then please use a band to assist you with the max reps

D.
Complete as many rounds and reps as possible in 8 minutes of:
8 Deadlifts
10 Bar-Facing Burpees
12 Toes-to-Bar

35-54: 185/135 lbs
55+: 155/105 lbs

Notes:

Hello hip hinge! This workout will sneak up on you so we recommend breaking this early on! If you are srong witth these movements then you may want to go unbroken on the first 1-2 rounds but then move to quick sets on your deadlifts (ideally only two sets), attacking the burpees, and then two-three quick sets with your toes-to-bar unless you love toes-to-bar!

Can you get close to 6 rounds on this AMRAP?

Additional Optional Engine Session
35-54:
Every minute, on the minute, for 30 minutes (6 sets):
Minute 1 – 16 Alternating Reverse Lunges with Dumbbell Farmer’s Carry (50/35 lbs)
Minute 2 – 10 Dumbbell Burpee Deadlifts (50/35 lbs)
Minute 3 – 10 Pistols
Minute 4 – Max Calorie Assault Bike
Minute 5 – Rest

55+:
Every minute, on the minute, for 30 minutes (6 sets):
Minute 1 – 16 Alternating Reverse Lunges with Dumbbell Farmer’s Carry (35/20 lbs)
Minute 2 – 10 Dumbbell Burpee Deadlifts (35/20 lbs)
Minute 3 – 10 Medicine Ball Box Step-Ups (20/14 lbs)
Minute 4 – Max Calorie Assault Bike
Minute 5 – Rest

Score is total assault bike calories across the 6 sets. A good goal would be 20/15 calories each set!!