Saturday · 08.06.16

Masters' Mindset

A workout in Remembrance today.
5 years ago to the day, we lost 31 of America's bravest overseas.
"31 Heroes" was born - remembering those and starting an initiative. To raise funds for the families of the fallen. The biggest fear of any military serviceman/servicewoman is the inability for them to take care of their families if something were to happen to them. Through 31Heroes, we aim to provide assistance to those in need.
Here's the website for further information - https://www.31heroes.org

Grab a friend today.

Mobility

Foam Rolling
Set the clock spend 1:00 on each body:
1) Thoracic + Lats (upper back)
2) Adductors (Inside of thigh/groin)
3) Calves/Achilles (lower leg)

Stretching
1) Couch Stretch - 2:00 each leg
2) Front Rack Stretch (on your stomach, elbows out in front) - 2:00

Primer

3 Rounds:
10 Abmat Sit-Ups
10 Supermans
30 Double-Unders

Directly into...
3 Rounds:
5 T-Pushups
5 Hang Muscle Cleans (empty BB)
5 Strict Presses (empty BB)

With an empty Barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Click for Ages 40-44, 45-49, 50-54

2017 Qualfiier Masters

1) Ring Muscle-Ups

Establish a Max Set of Ring Muscle-Ups.
Alternate benchmark - Establish a Max Set of CTB Pull-Ups.


2) Thruster

On the 2:00 x 5:
1 Thruster + 1 Front Squat + 1 Push Jerk + 1 Front Squat + 1 Split Jerk

The loading must be light today. Use this purely as a chance to drill in good movement. Practice these movements today, and climb steadily to a managable but moderate load. There should not be a chance of you missing a complex here today.


3) Conditioning

"31 Heroes"
In Teams of 2, AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30"/24")
400 Meter Sandbag Run (45/25)

The sandbag run is continuous. One partner starts on the thruster/rope/box jump combination, as the second partner starts on the sandbag. Upon the return from the run, partners switch and keep a running count towards a team total. Score is the total amount of rounds of 8 Thrusters, 6 Rope Climbs, and 11 Box Jumps the team can accomplish in the 31 minute cap.

The thruster today is meant to be heavy and challenging. Ensure however it is a weight that we can bite off in a minimum of sets of 4's from the beginning. They do not need to be straight, but that first round can't be more than 2 sets on the barbell.

If you are solo today, run this as an AMRAP 31:
8 Thrusters, 6 Rope Climbs, 11 Box Jumps, 400 Meter Sandbag Run


2017 Open Masters

1) Ring Muscle-Ups

Establish a Max Set of Ring Muscle-Ups.
Alternate benchmark - Establish a Max Set of CTB Pull-Ups.


2) Thruster

On the 2:00 x 5:
1 Thruster + 1 Front Squat + 1 Push Jerk + 1 Front Squat + 1 Split Jerk

The loading must be light today. Use this purely as a chance to drill in good movement. Practice these movements today, and climb steadily to a managable but moderate load. There should not be a chance of you missing a complex here today.


3) Conditioning

"31 Heroes"
In Teams of 2, AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30"/24")
400 Meter Sandbag Run (45/25)

The sandbag run is continuous. One partner starts on the thruster/rope/box jump combination, as the second partner starts on the sandbag. Upon the return from the run, partners switch and keep a running count towards a team total. Score is the total amount of rounds of 8 Thrusters, 6 Rope Climbs, and 11 Box Jumps the team can accomplish in the 31 minute cap.

The thruster today is meant to be heavy and challenging. Ensure however it is a weight that we can bite off in a minimum of sets of 4's from the beginning. They do not need to be straight, but that first round can't be more than 2 sets on the barbell.

If you are solo today, run this as an AMRAP 31:
8 Thrusters, 6 Rope Climbs, 11 Box Jumps, 400 Meter Sandbag Run

Click for Ages 55-59

2017 Qualfiier Masters

1) Ring Muscle-Ups

Establish a Max Set of Ring Muscle-Ups.
Alternate benchmark - Establish a Max Set of CTB Pull-Ups.


2) Thruster

On the 2:00 x 5:
1 Thruster + 1 Front Squat + 1 Push Jerk + 1 Front Squat + 1 Split Jerk

The loading must be light today. Use this purely as a chance to drill in good movement. Practice these movements today, and climb steadily to a managable but moderate load. There should not be a chance of you missing a complex here today.


3) Conditioning

"31 Heroes"
In Teams of 2, AMRAP 31:
8 Thrusters (135/95)
6 Rope Climbs
11 Box Jumps (30"/24")
400 Meter Sandbag Run (45/25)

The sandbag run is continuous. One partner starts on the thruster/rope/box jump combination, as the second partner starts on the sandbag. Upon the return from the run, partners switch and keep a running count towards a team total. Score is the total amount of rounds of 8 Thrusters, 6 Rope Climbs, and 11 Box Jumps the team can accomplish in the 31 minute cap.

The thruster today is meant to be heavy and challenging. Ensure however it is a weight that we can bite off in a minimum of sets of 4's from the beginning. They do not need to be straight, but that first round can't be more than 2 sets on the barbell.

If you are solo today, run this as an AMRAP 31:
8 Thrusters, 6 Rope Climbs, 11 Box Jumps, 400 Meter Sandbag Run


2017 Open Masters

1) Ring Muscle-Ups

Establish a Max Set of Ring Muscle-Ups.
Alternate benchmark - Establish a Max Set of CTB Pull-Ups.


2) Thruster

On the 2:00 x 5:
1 Thruster + 1 Front Squat + 1 Push Jerk + 1 Front Squat + 1 Split Jerk

The loading must be light today. Use this purely as a chance to drill in good movement. Practice these movements today, and climb steadily to a managable but moderate load. There should not be a chance of you missing a complex here today.


3) Conditioning

"31 Heroes"
In Teams of 2, AMRAP 31:
8 Thrusters (135/95)
6 Rope Climbs
11 Box Jumps (30"/24")
400 Meter Sandbag Run (45/25)

The sandbag run is continuous. One partner starts on the thruster/rope/box jump combination, as the second partner starts on the sandbag. Upon the return from the run, partners switch and keep a running count towards a team total. Score is the total amount of rounds of 8 Thrusters, 6 Rope Climbs, and 11 Box Jumps the team can accomplish in the 31 minute cap.

The thruster today is meant to be heavy and challenging. Ensure however it is a weight that we can bite off in a minimum of sets of 4's from the beginning. They do not need to be straight, but that first round can't be more than 2 sets on the barbell.

If you are solo today, run this as an AMRAP 31:
8 Thrusters, 6 Rope Climbs, 11 Box Jumps, 400 Meter Sandbag Run

Click for Ages 60+

2017 Qualfiier Masters

1) Chest to Bar Pull-Ups

Establish a Max Set of CTB Pull-Ups.
Alternate benchmark - Establish a Max Set of chin over PU.


2) Thruster

On the 2:00 x 5:
1 Thruster + 1 Front Squat + 1 Push Jerk + 1 Front Squat + 1 Split Jerk

The loading must be light today. Use this purely as a chance to drill in good movement. Practice these movements today, and climb steadily to a managable but moderate load. There should not be a chance of you missing a complex here today.


3) Conditioning

"31 Heroes"
In Teams of 2, AMRAP 31:
8 Thrusters (115/80)
6 Rope Climbs
11 Box Jumps (24"/20")
400 Meter Sandbag Run (45/25)

The sandbag run is continuous. One partner starts on the thruster/rope/box jump combination, as the second partner starts on the sandbag. Upon the return from the run, partners switch and keep a running count towards a team total. Score is the total amount of rounds of 8 Thrusters, 6 Rope Climbs, and 11 Box Jumps the team can accomplish in the 31 minute cap.

The thruster today is meant to be heavy and challenging. Ensure however it is a weight that we can bite off in a minimum of sets of 4's from the beginning. They do not need to be straight, but that first round can't be more than 2 sets on the barbell.

If you are solo today, run this as an AMRAP 31:
8 Thrusters, 6 Rope Climbs, 11 Box Jumps, 400 Meter Sandbag Run


2017 Open Masters

1) Chest to Bar Pull-Ups

Establish a Max Set of CTB Pull-Ups.
Alternate benchmark - Establish a Max Set of chin over PU.


2) Thruster

On the 2:00 x 5:
1 Thruster + 1 Front Squat + 1 Push Jerk + 1 Front Squat + 1 Split Jerk

The loading must be light today. Use this purely as a chance to drill in good movement. Practice these movements today, and climb steadily to a managable but moderate load. There should not be a chance of you missing a complex here today.


3) Conditioning

"31 Heroes"
In Teams of 2, AMRAP 31:
8 Thrusters (95/65)
6 Rope Climbs
11 Box Jumps (24"/20")
400 Meter Sandbag Run (45/25)

The sandbag run is continuous. One partner starts on the thruster/rope/box jump combination, as the second partner starts on the sandbag. Upon the return from the run, partners switch and keep a running count towards a team total. Score is the total amount of rounds of 8 Thrusters, 6 Rope Climbs, and 11 Box Jumps the team can accomplish in the 31 minute cap.

The thruster today is meant to be heavy and challenging. Ensure however it is a weight that we can bite off in a minimum of sets of 4's from the beginning. They do not need to be straight, but that first round can't be more than 2 sets on the barbell.

If you are solo today, run this as an AMRAP 31:
8 Thrusters, 6 Rope Climbs, 11 Box Jumps, 400 Meter Sandbag Run