Monday, April 27, 2015

2015 Masters Qualifier Events 1&2

2015 Masters Qualifier Event 2
1-rep-max snatch (VIDEO: Event 2 Standards)


2015 Masters Qualifier Event 1
Complete as many reps as possible in 5 minutes of:
5 muscle-ups
10 cleans, 155/105

A muscle clean, power clean, squat clean or split clean may be used as long as the barbell comes up to the shoulders with the hips and knees fully extended with the feet in line and the elbows in front of the bar. Post snatch load and total reps to comments.

Masters ages 40-49 - Rx
Masters ages 50-54 - 135/95
Masters ages 55-59 - 5min AMRAP of 5 ring dips, 10 cleans 135/95
Masters ages 60+ - 5min AMRAP of 5 ring dips, 10 cleans 115/75

Sunday, April 26, 2015

Saturday, April 25, 2015

Friday, April 24, 2015


Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We've seen +3. Any +4's? Compare to 8/22/1312/5/13, and 5/21/14.

Thursday, April 23, 2015

DL, Situp, Hop

5 rounds for reps
30 sec Deadlift
30 sec Situp
30 sec Deadlift
30 sec Lateral Hops over bar
30 sec Rest

Score is (DL load) x (total reps).

Wednesday, April 22, 2015

Run, HSPU, Row

EMOM for 10 minutes complete in one grip*:
1 Hang Power Snatch
1 Overhead Squat
1 behind the neck Push Press
1 Snatch Balance

*Choose a challenging weight that you do with perfect form.


For time:
Run 800M
30 Handstand Pushups
Row 1000M

On the second part of today's workout, 4 athletes will be released every 5 minutes so that no one has to wait for a rower. Post load and time to comments.

Tuesday, April 21, 2015

Pullups, Run, KB

10 rounds for total reps
15 sec Strict Pullups
45 sec Rest

(RX - Strict Pullups, Pack - kipping pullups, Pups - band assisted pullups)


For time:
800M Run
5 Rounds of
- 20 KB Swings, 1.5/1pd
- 15 Ring Rows
- 10 KB SDHP, 1.5/1pd
800M Run

Post total pullups and time to comments.