January 4, 2020 – Masters Program

Mobility, Activation and Warm-Up
Banded Perfect Stretch x 60 seconds per side
LAX Ball to Calves x 60 seconds per leg

and then …

Assault Bike x 10 calories arms only
Assault Bike x 10 calories legs only
Assault Bike x 10 calories (arms & legs)

and finish with …

Deep Squat Progressions x 5 reps (slow and controlled)
Leg Reach x 10 reps

Back Squat Progressions
Every 3 minutes, for 18 minutes (6 sets):
Back Squat

*Set 1 = 7 reps @ 60%
*Set 2 = 3 reps @ 75%
*Set 3 = 7 reps @ 65%
*Set 4 = 3 reps @ 80%
*Set 5 = 7 reps @ 70%
*Set 6 = 3 reps @ 80%

“DT Ladder”
Every 4 minutes, complete 3 rounds of the following:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

35-54:
Round 1 – 95/65 lbs
Round 2 – 135/95 lbs
Round 3 – 155/105 lbs
Round 4 – 185/130 lbs
Round 5 – 205/145 lbs – *AMRAP with remaining time

55+:
Round 1 – 65/45 lbs
Round 2 – 95/65 lbs
Round 3 – 135/95 lbs
Round 4 – 155/105 lbs
Round 5 – 185/130 lbs – *AMRAP with remaining time

Some of you may recognize this as the WZA Online Qualifier Workout 3!

Core Finisher
Three sets of:
Ab Wheel Roll-Outs x 12-15 reps
Rest 60 seconds