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    • Workout of Day
    THE 2014 OPEN
    10:23

     

    WORKOUT 14.5

    MEN - includes Masters Men up to 54 years old
    21-18-15-12-9-6-3 reps for time of:
    95-lb. thrusters
    Burpees

    WOMEN - includes Masters Women up to 54 years old
    21-18-15-12-9-6-3 reps for time of:
    65-lb. thrusters
    Burpees

     

    WORKOUT 14.4

    MEN - includes Masters Men up to 54 years old
    Complete as many rounds and repetitions as possible in 14 minutes of:
    60-calorie row 
    50 toes-to-bars
    40 wall-ball shots, 20 lb. to 10-foot target
    30 cleans, 135 lb.
    20 muscle-ups

    WOMEN - includes Masters Women up to 54 years old
    Complete as many rounds and repetitions as possible in 14 minutes of:
    60-calorie row
    50 toes-to-bars
    40 wall-ball shots, 14 lb. to 9-foot target
    30 cleans, 95 lb.
    20 muscle-ups

     

    WORKOUT 14.3

    MEN - includes Masters Men up to 54 years old
    Complete as many reps as possible in 8 minutes of:
    135-lb. deadlifts, 10 reps
    15 box jumps, 24-inch
    185-lb.     deadlifts, 15 reps
    15 box jumps, 24-inch
    225-lb.     deadlifts, 20 reps
    15 box jumps, 24-inch
    275-lb.     deadlifts, 25 reps
    15 box jumps, 24-inch
    315-lb.     deadlifts, 30 reps
    15 box jumps, 24-inch
    365-lb.     deadlifts, 35 reps
    15 box jumps, 24-inch

    WOMEN - includes Masters Women up to 54 years old
    Complete as many reps as possible in 8 minutes of:
    95-lb. deadlifts, 10 reps
    15 box jumps, 20-inch
    135-lb.     deadlifts, 15 reps
    15 box jumps, 20-inch
    155-lb.     deadlifts, 20 reps
    15 box jumps, 20-inch
    185-lb.     deadlifts, 25 reps
    15 box jumps, 20-inch
    205-lb.     deadlifts, 30 reps
    15 box jumps, 20-inch
    225-lb.     deadlifts, 35 reps
    15 box jumps, 20-inch

     

     

    WORKOUT 14.2

    Every 3 minutes for as long as possible complete:

    From 0:00-3:00

       2 rounds of:

       10 overhead squats

       10 chest-to-bar pull-ups

    From 3:00-6:00

       2 rounds of:

       12 overhead squats

       12 chest-to-bar pull-ups

    From 6:00-9:00

       2 rounds of:

       14 overhead squats

       14 chest-to-bar pull-ups

    Etc., following same pattern until you fail to complete both rounds

    MEN - includes Masters Men up to 54 years old
    95-lb. overhead squats
    Chest-to-bar pull-ups

    WOMEN - includes Masters Women up to 54 years old
    65-lb. overhead squats
    Chest-to-bar pull-ups

     

    WORKOUT 14.1

    MEN - includes Masters Men up to 54 years old
    Complete as many rounds and reps as possible in 10 minutes of:
    30 double-unders
    75-lb. power snatches, 15 reps

    WOMEN - includes Masters Women up to 54 years old
    Complete as many rounds and reps as possible in 10 minutes of:
    30 double-unders
    55-lb. power snatches, 15 reps

     

    Views: 272 | Date: 23.03.2014 | Post your results to comments...
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