A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Muscle-Ups x 5-6 reps or Roll to Candlestick x 10 reps
Minute 2 – Double Unders x 30 reps
Minute 3 – Freestanding Handstand Hold x 30 seconds (use a partner if needed)
55+:
Muscle-Ups x 1-2 reps
B.
Every 2 minutes, for 10 minutes, complete:
Snatch @ 80-95% of 1-RM
I want to see consistency here in your lifts. Focus on good footwork and mechanics over the course of the 5 sets.
C.
Every 2 minutes, for 10 minutes, complete:
Clean & Jerk @ 80-95% of 1-RM
Same thing here, I want to see consistency in your lifts. Focus on good footwork and mechanics over the course of the 5 sets.
D.
40-54
Complete as many rounds and reps as possible in 4 minutes of:
135/95 lb Power Cleans x 10 reps
Double-Unders x 30 reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
115/75 lb Power Snatch x 10 reps
Double-Unders x 30 reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 8 minutes of:
Toes to Bar x 10 reps
Hand-Release Push-Ups x 10 reps
Double-Unders x 30 reps
55+
Complete as many rounds and reps as possible in 4 minutes of:
115/75 lb Power Cleans x 10 reps
Double-Unders x 30 reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
95/65 lb Power Snatch x 10 reps
Double-Unders x 30 reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 8 minutes of:
Toes to Bar x 10 reps
Hand-Release Push-Ups x 10 reps
Double-Unders x 30 reps
Hi I just subscribed to the Master programming, I am still trying to figure out where to find the workout program. Could one of you can give me a hand. Thx
PS sorry for the bad English I am a French Canadian.
I had the same problem and this was how you get there….. get to the website, you’ll scroll down and click on the button that says “are you a competitor”?
Then scroll down on that page and click the button that says “2016 Masters Programming” on the right side of the page. Click read more to see the rest. Good luck!
Thank you Very much il Have It how
A. 6 6 6 6, dubs, hs hold not too great
B. 165, 175, 185, 195, 205 no misses, wow!!
C. 205, 215, 225, 235, 245f, 245
D. 3+20, 3, 5+20
Applied some functional fitness by loading and unloading 25 sandbacks a the local fire station then laying 150 sq feet of insolation in a crawl space.
then….
A: Just did shoulder mobility and few dubs no access to rings due to class.
B: Snatch up to 73 Kg
C: No Clean and Jerk today (shorted myself on time)
C. PC & Dubs 2 + 38
Sn & Dubs 2 + 3
T2B etc 5+ 6
https://www.instagram.com/p/BAGdTv4D9HF/
A) 2 jumping MU’s/30Du’s/30 HS holds on and off wall…these are coming!
B) Up to 83#
C) Up to 103#
D) I somehow missed the 2nd 4 min. AMRAP…anyway 2 Rds. + 3 reps (PC95#) and 4 Rds. + 20 reps
A. 2/2/2/2MU’s, 30 DU’s – I am terrible on these when they are at the beginning like this, HS hold and walking – getting more consistent at walking 10′ B. Snatches 100, 105, 110, 115, 120(f), 120, 125 tied PR Should have tried 130 but thought I better get to the C&J’s C. C&J’s 100, 110, 120, 130, 140, 145, 150 thumb has been sore so decided to end it here D. Power Cleans and Du’s – 2 rounds plus 23 Power Snatches and DU’s – 2 rounds even T2B, Push-ups and Du’s – 5 rounds even T2B were starting… Read more »
Done on 2nd Jan.
A. 5/5/5/5 MU, AMRAP DU (never got 30), 20 Shoulder tap per round
B. 200/5 (first time I snatched 200 for 5 / did PS up to 200 before)
C. 225/5 PC + PJ
D1. 2 + 5 (PC UB)
D2. 1+ 22 (PS UB)
D3. 4 + 32
My DU´s are so sad, ridiculous … completely lost them for weeks now.
Try doing a set of 40-50 everyday just to work consistency.
Thanks Nichole, will do.
A. 3/2/1 mu’s. Shoulders were so yammer from yesterday
B. Up to 60kg
C. Up to 85kg
D1. 3rds+4
D2. 2+5
D3. 5 +10
A. 6/6/6/6 on MUs – had help w free standing HS – thx Kincaid
B.165-190 on the lower side of percentages recovering from a hip flexor strain
C. 185-225 same as above
D. 3 +10, 2 +9, 5 +20 – desperately trying not to get lapped by Cheryl
A. 2-3 Jumping MU per minute. Left shoulder feeling weird so went easy.
B. 145, 150, 155, 160, missed 165
C. 185, 195, 205, 210, missed 215
D. 2+5, 2+4, 4+20. DUs went to crap. Everything else was fine… happy new years guys!!!
A. 6,5,6,5 muscle ups; DU unbroken; accumulated 30 seconds on the first set and then the other sets were 30 seconds unbroken freestanding.
B. 130-135-140-145-150# no Misses
C. 160-170-180-185-190# no misses, the last 2 felt great!
D. 4+5, 3+6, 6+20
Soliiiiddddd 🙂
Thanks Nichole!
A. Muscle ups were 3,3,2,2. HS were free standing but accumulated :30 since I had no one to assist
B. 155,165,175,180,190-a little above 95%, felt good
C. 200,210,220,230,240
D. Dubs were horrible. 2 rds+4, 2 rds, 3 rds+28
Mobility done
A. 1-2 MU per minute. Unbroken dubs. Handstand hold against rig pole
B. 100/103/110 (miss)/110/113 plus one more at 118
C. 118/123/128/133/140 and these felt good so went for it and 6lb PR at 154!!!
D1 3+1
D2 2+20
D3 5+10
Happy new year everyone!
Congrats on the PR!!
thanks! I feel like it’s been so long since I have pr’d my oly lifts or squats. I was so happy today. They put kilo plates on so I had no idea what was on the bar. That helped. Haha. Safe travels!!
🙂
A. 2 muscle ups per round, double unders, handstand holds to the wall
B. 100, 115, 120, 125, PR @130
C. 145, 155, 165, 175, failed @ my 1RM 185
D. 2 + 7 Rounds, 1 + 10 Rounds, 3 + 5 Rounds
Nice PR Ed!!
Thx split snatch is working for me. Hope I can continue to build my snatch now.
Nice job!!
Thanks Nichole!
way to go Ed!
See you in a couple weeks in Kona? Looking forward to training with you!
flying out on the 18th – looking forward to it!
Going to do this tomorrow on shift today ?
I mostly trail by a day as well, due to work sched. I recommend posting results on the posting day of the workout though. It makes it easier to compare when they post “compare results to Jan 2” . You prob already know this from comp training….. buuut just in case.
a. completed 2 MU per round
b. 115, 135, 135, 135, 155
c. 205, 225, 225, 225, 225
d. 3 rounds + 6, 2 rounds + 4, 3 rounds + 6
B. worked to 105 110F
C. worked to 150 Felt better today but not where I should be. Have been struggling with my 3 pull.
D. 3+5/2+4/3+16 felt sluggish today but love the work!
Out of town for kids’ tournament so followed C. Brost’s lead & did yesterday’s part B as a hotel wod:
B. Run 400 on treadmill then 15 G2OH w 35# DB, rest 3 min. Run 400, 20 w/30# DB rest 3. Then run 400, 25 w/25# DB: 3:15, 3:45, 3:15
Then 2 rounds:
8 DB rows per arm (30# DB’s)
8 seated DB strict press (30# DB’s)
A. Mus 5,5,5,5 / Dus Flu is back, / HS hold was done close to wall.
B. 155, 175, 185, 205, went for 225 FAIL I’ll get it though.
C. 225, 245, 275, 295 FAIL, 295 FAIL
D. Dus were horrible today. Like body and brain were on different planets.
2+10 , 1+30, 4 rounds. every single part was DU issue. I’ll do better tomorrow. 🙂
A. Played around with all 3
B. 90/95/100/105/105
D. Did 3 sets just cleans oops. 115/110/125 C&J J did 125/125/135
Du still a huge struggle for me
First set PC unbroken
1+25
1+26
Skipped~Not enough time today~might do tomorrow
Man, yesterdays workout smoked me…feeling very spent today and it showed!
A.1. 3/3/1/3
2. Dubs done
3. Worked Handstand balance on Parallets
B. 200/210/220F/230/235F …not happy with the fails!
C. Did behind the neck Jerks
245/255/265/275F/285…felt ok but a bit slow.
D. Did H.Power Snatches RX for BOTH 4min AMRAPs…back was pretty smokey at this point so didnt want to reach to the floor. 2+9 for both. 8 min AMRAP as RX…3+37