September 16, 2017 – Masters Program 4.0

A.
One set of:
Air Chair Swing

x 5 reps

Rest 30 seconds, then. . .

Every minute, on the minute, for 6 minutes:
Double-Unders x 20 reps + Bar Muscle-Ups x 2 reps OR Box Jumpt-Up to Support x 2 reps

B.
35-49:
Three rounds for time of:
500 Meter Row
30 Wall Ball Shots
30 Toes to Bar

20 lbs to a 10′ target; 14 lbs to a 10′ target

50-55:
Three rounds for time of:
500 Meter Row
30 Wall Ball Shots
20 Toes to Bar

20 lbs to a 10′ target; 14 lbs to a 9′ target

60+:
Three rounds for time of:
500 Meter Row
25 Wall Ball Shots
15 Toes to Bar

20 lbs to a 9′ target; 10 lbs to a 9′ target

C.
For completion:
50 Tuck Ups
15 Dragon Flag negatives (modify with one bent knee or both knees bent if necessary)
15 Tuck-up to V-up Complex
30 Alternating Single Leg Cross Toes-to-bar
50 Tuck Ups

WZA Qualifier #2 (For those doing the Qualifier workout today, do not add anything else to your training session)
Complete as many rounds as possible, each within a 2 minute window, of the following:
8 Burpee Box Jump-Overs
8 Hang Power Snatches
8 Thrusters

35-44:

24/20″; 115/80 lbs
45+: 24/20″, step-ups allowed; 95/65 lbs

All of these movements are movements we practice all the time! And this time domain is perfect, short and fast! No need to blaze out of the gates super hot on the first few 2 minute blocks. You are in this for the long haul so make sure you are staying calm and breathing well on the first few 2 minute blocks. No need to PR your time with this triplet in the first 2 minutes – this is about DURATION! And remember, you did this because you love the push so push yourself beyond your comfort level with this.

Optional Session (Best performed 3-4 hours between sessions)
Four sets of:
800 Meter Run
Rest 4 minutes after each set
You MUST hit your paces for each set

<6 minute Mile Pace – 2:50-3:00 (800M Pace)
<7 minute Mile Pace – 3:20-3:30 (800M Pace)
<8 minute Mile Pace – 3:40-3:50 (800M Pace)
<9 minute Mile Pace – 4:00-4:20 (800M Pace)