November 30, 2022 – Masters Program

Mobility
Banded Perfect Stretch x 45 seconds per side
Psoas Pulse with Softball x 45 seconds per side
Roll out your IT Bands x 45 seconds per side

Warm-Up
Two rounds of:
60 seconds Single-Unders OR Jumping Jacks
Banded Forward Walk x 10 reps
Banded Backward Walk x 10 reps
60 seconds Easy BikeErg or Assault or Echo Bike
Banded Lateral Walk x 10 reps each direction
100-Foot Farmers Carry (medium to heavy)

Hip Prehab
*Single Leg Support Squat and Hold x 7 reps per leg @ 3211
Rest as needed
90/90 Hip Rotation x 10 reps total
Rest as needed

*Hold onto the rig (or doorframe) and slowly lower yourself, focusing on knee traction. Only lower as far as your hips allow without rounding your low back and hold that position for 2 seconds

A.
Back Squat
Set 1: 10 reps @ 60%
Set 2: 10 reps @ 60-70%
Set 3: 10 reps @ 70%
Rest 2-3 minutes between sets

B.
35-54:
Every minute, on the minute, for 15 minutes:
Station 1 – 15-17/10-12 Calorie Assault or 14-16/8-10 Calorie Echo Bike
Station 2 – 10 Toes to Bar
Station 3 – 4 Shoulder to Overhead + 4 Overhead Squats (135/95 lbs)

At the 16:00 mark complete …

Four rounds for time of:
15-17/10-12 Calorie Assault or 14-16/8-10 Calorie Echo Bike
10 Toes to Bar
4 Shoulder to Overhead + 4 Overhead Squats (135/95 lbs)

55+:
Every minute, on the minute, for 15 minutes:
Station 1 – 12-14/8-10 Calorie Assault or 10-12/6-8 Calorie Echo Bike
Station 2 – 8 Toes to Bar
Station 3 – 4 Shoulder to Overhead + 4 Overhead Squats (95/65 lbs)

At the 16:00 mark complete …

Four rounds for time of:
12-14/8-10 Calorie Assault or 10-12/6-8 Calorie Echo Bike
8 Toes to Bar
4 Shoulder to Overhead + 4 Overhead Squats (95/65 lbs)

C.
Three sets of:
8-10 Landmine Rows (each arm)
15 Supine Banded Pull Aparts
Rest as needed

Athlete Notes:
Back to our regularly scheduled Wednesday EMOM’s. Today’s workout should be totally doable given the degree of difficulty in comparison to the other ones we’ve hit, but you’re going to have to be diligent about starting. Don’t waste time transitioning, hit the bike hard, get right on the pull-up bar, and then grab that barbell and try to do the shoulder to overhead into the squats unbroken if you can. When you get to the four rounds for time, it’s time to kick it into high gear and let’s see what you have left in the tank. You read that right. Four rounds instead of three this week.

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Bike Erg/Row Option
Complete a 7-10 minute bike or row at a moderate pace to warm up your lungs
followed by…

Three rounds of:
2500 Meter Bike Erg @ 4k PR Pace
1000 Meter Row @ Recovery Pace

followed by…

7-10 minute cool down row or jog