July 23, 2024 – Masters Program

Mobility, Activation & Warm-Up
3 Minutes Easy Row or Bike
60 seconds Ring Warm-Up
30 seconds Deep Squat Progression
60 secondsInchworm Walk + Press Up

Two sets of:
60 seconds Assault / Echo Bike
30 Seconds Single-Unders
10 Over/Under Barbell

A.
Five sets of
Back Squat x 2-3 reps @ 85+%
Rest 2 minutes between sets

B.
Three sets of:
Landmine Standing Barbell Rotation x 12 reps total
Rest 30 seconds
60 Seconds of Double-Under or CrossOver Practice
Rest 60-90 seconds

C.
35-54:
Five sets for times of:
15/12 Calorie Echo/Assault Bike
12 Box Jump Overs (24/20″ – step down)
9 Front Squats (135/95lbs)
Rest 1:1 or alternate full sets with a partner “you go/I go” style.

55+:
Five sets for times of:
15/12 Calorie Echo/Assault Bike
12 Box Jump/Step Overs (24/20″ – step down)
9 Front Squats (105/75lbs)
Rest 1:1 or alternate full sets with a partner “you go/I go” style.

Cooldown:
10 Minutes Row @ easy pace and mix in these stretches

Side Lying Quad Stretch x 45 seconds per leg/side
Seated Groin Stretch x 90 seconds

General Notes
Back Squat
You’ve got some hefty sets today! Take some time to build to your 80% back squat and then start your working sets at 85%. If you hit 3 reps then go up in weight. If you only hit 2 reps then stay at that weight. Try to catch the bounce out of the bottom on these heavy squats.

Oblique Work
Lets get some transverse movements up in here! If you don’t have a landmine then put two 45 lbs plates together and wedge your barbell between the plates to create a makeshift landmine. Try to go slow on this movement to contract the abs and build some time under tension there. Then you get to practice double-unders or crossovers in a fairly refreshed state! Be mindful of the reps you accumulate since you have more double-unders later this week but use todays session to practice technique or practice a new skill with crossovers or a heavy rope.

Conditioning
Sprinty sprint today. I want these fast and furious! Well … lets say an 8/10 effort on the bike which will allow you to quickly get off the bike and go right into your box jump overs. Make sure you are stepping down to practice the new standard. Find a rhythm with these, figure out how you like to pivot on the box and how upon stepping down you can immediately go right into the next rep. Legs will feel a bit fatigued but no worries since you all have been working on leg endurance. 🙂 You’ll take the front squat bar from the floor (not the rack) and goal is unbroken on those. Rest the amount of time it took you to complete your set. Enjoy!

Timeline:
0:00-15:00 – Warm-Up
15:00-35:00 – Squat Sets
35:00-40:00 – Transition
40:00-50:00 – Core Work
50:00-55:00 – Transition
55:00-75:00 – Conditioning
75:00-85:00 – Cooldown