Thursday 7/31/2014

A
10 Mins Cardio Warm Up.  Rowing, running, jump rope and the airdyne bike are great options.

B
EMOM 7
7 Shoulder to overhead. Choose a weight you can you can successfully complete all the reps.

C
Clean & Jerk Complex
1-1-1-1-1
1 Hang Power Clean
1 Pause Clean from below knee
1 Push Jerk
1 Split Jerk

D
4 Rounds
8 Front Squats 55% of your 1RM
8 Burpee Over the Bar
8 Dips (Bar or Ring)
Run 200m
Rest 1:00

Wednesday 7/30/2014

AM workout

A
Vanquish Barbell Progression

B
Snatch Complex
1 Ground
1 Hang
1 Snatch Balance

C
EMOM 8
3 Wall Climbs
5 Dips (ring or bar)

D
AMRAP 12
10 One arm Kettle Bell Snatch (5 each arm)
Run 100m
10 Deadlift 135/95
3 Burpee over the bar

PM workout will be the team WOD at 6:30

Tuesday 7/29/2014

A
10 Min Cardiovascular Warm-UP (run, row, bike)

100 Dub’s for time

B
Spend 15 mins working on a Clean & Jerk Complex.  Speed and perfecting the movement is the priority here.  If you’re moving fast and explosive through the hip today move up in weight.
1 Power from ground
1 Hang Power
1 Jerk

C
Front Squat
5-3-3-2-2

D
“Annie”
50-40-30-20-10
Double Under
Sit-Up

DOWN & BACK CHIPPER

Points Available: 100
Time Cap: 21 minutes
Thursday morning

Men 40-49 and Women 40-49:
For time:
50 box jumps (24 / 20 in.)
25 toes-to-bars
50 wall-ball shots (20 / 14 lb.)
25 ring dips
50 wall-ball shots (20 / 14 lb.)
25 toes-to-bars
50 box jumps (24 / 20 in.)

Men 50-59 and Women 50-59:
For time:
40 box jumps (24 / 20 in.)
20 toes-to-bars
40 wall-ball shots (20 / 14 lb.)
20 ring dips
40 wall-ball shots (20 / 14 lb.)
20 toes-to-bars
40 box jumps (24 / 20 in.)

Men 60+ and Women 60+:
For time:
40 step-overs (24 / 20 in.)
20 toes-to-bars
40 wall-ball shots (14 / 10 lb.)
20 bar dips
40 wall-ball shots (14 / 10 lb.)
20 toes-to-bars
40 step overs (24 / 20 in.)

MASTERS FINAL

Points Available: 100
Time Cap: 6 minutes
Thursday afternoon

Men 40-44 and Women 40-44:
For time:
Run 100 meters
5 burpee muscle-ups
5 snatch (195 / 135 lb.)

Men 45-49 and Women 45-49:
For time:
Run 100 meters
5 burpee muscle-ups
5 snatch (165 / 115 lb.)

Men 50-59 and Women 50-59:
For time:
Run 100 meters
4 burpee muscle-ups
5 snatch (125 / 85 lb.)

Men 60+ and Women 60+:
For time:
Run 100 meters
7 chest-to-bar pull-ups
5 snatch (115 / 65 lb.)

Wednesday 7/23/2014

Masters Events day two:

2007

Points Available: 100
Time Cap: 16 minutes
Wednesday morning

Men 40-49 and Women 40-49:
For time:
Row 1,000 meters
then, 5 rounds of:
25 pull-ups
7 push jerks (135 / 85 lb.)

Men 50-59 and Women 50-59:
For time:
Row 1,000 meters
then, 5 rounds of:
20 pull-ups
7 push jerks (125 / 75 lb.)

Men 60+ and Women 60+:
For time:
Row 1,000 meters
then, 5 rounds of:
15 pull-ups
7 push jerks (115 / 65 lb.)

MEDBALL BURPEE

Points Available: 100 points
Time Cap: 11 minutes
Wednesday afternoon

21-15-9 reps for time of:
Medicine-ball cleans (over the shoulder)
Burpees

Men 40-49:   80-lb. ball
Women 40-49:   50-lb. ball
Men 50-59:   70-lb. ball
Women 50-59:   40-lb. ball
Men 60+:   50-lb. ball
Women 60+:   30-lb. ball



Tuesday 7/22/2014

Workouts from the Masters
Do your best to replicate these to the standards of the games.

DEADLIFT LADDER

Points Available: 100 points
Tuesday Morning

1-rep deadlift every 30 seconds with progressively heavier barbells.

Men 40-49: 325 / 355 / 385 / 415 / 435 / 455 / 475 / 495 / 515 / 535 lb.
Women 40-49: 195 / 215 / 235 / 255 / 275 / 295 / 315 / 335 / 355 / 375 lb.
Men 50-59: 295 / 325 / 355 / 385 / 405 / 425 / 445 / 455 / 465 / 475 lb.
Women 50-59: 185 / 205 / 225 / 245 / 265 / 285 / 305 / 315 / 325 /345 lb.
Men 60+: 265 / 295 / 315 / 335 / 355 / 375 / 395 / 415 / 435 / 455 lb.
Women 60+: 135 / 155 / 175 / 195 / 215 / 235 / 255 / 275 / 295 / 315 lb.

MAX DISTANCE

Points Available: 100 points
Time Cap: 2 minutes
Tuesday mid-day

Men 40-49 and Women 40-49:
Max distance handstand walk in 1 attempt

Men 50-59 and Women 50-59:
Max distance handstand walk in 2 attempts

Men 60+ and Women 60+:
Max distance overhead walking lunge (50 / 30 lb. ball)

SLED SPRINT

Points Available: 100 points
Time Cap: 2 minutes
Tuesday mid-day

For time:
100-yard sled drag

 

RUN ROPE

Points Available: 100 points
Time Cap: 16 minutes
Tuesday afternoon

Men 40-49 and Women 40-49:
5 rounds for time of:
Run 400 meters
2 legless rope climb

Men 50-59 and Women 50-59:
5 rounds for time of:
Run 400 meters
2 rope climb

Men 60+ and Women 60+:
5 rounds for time of:
Run 400 meters
1 rope climb

 

Monday 7/21/2014

A
Warm Up
3 Rounds for quality
15 Dips
15 Pull-ups
15 Hip Ext
15 OHS 45/35

B
Bench Press/Bent over row superset
5-5-5-3-3-3

C
OHS
5-5-5-3-3-1-1
Build to a 1 Rep Max

D
3 Rounds for time
100 Double Unders
15 Toes to bar
15 Push Ups

Friday 7/18/2014

A
Vanquish Barbell Progression.

100 Double’s for time

B
Clean Complex
1-1-1-1-1
1 High Hang Power Clean
1 Hang Power above Knee
1 Jerk

C
4 Rounds for time:
7 Dips (ring or bar/parallel bar)
7 Push Press 85/115
200m Run
2 Rope Climbs
1:00 Rest