December 11, 2019 – Masters Program

Mobility, Activation and Warm-Up
Band Distracted Pec Stretch x 60 seconds per side
Band Distracted Hamstring Floss x 60 seconds per side

and then …

Two sets of:
20 Seconds Scap Push-Ups
20 Seconds Floor Slides
20 Seconds Foam Roller Hamstring Curls
20 Seconds Glute Bridges
20 Seconds V-Ups
20 Seconds Donkey Kicks

Gymnastic Skills & Drills
Spend 3 minutes working on Handstand Marching

x max reps (per kick-up)

Followed by. . .

35-49:
Every minute, for 4 minutes (4 sets) of:
Handstand Marching x 10 reps + Handstand Walk x 2 meters

50-54:
Handstand Marching x 5 reps + Handstand Walk x 1 meter

55+:
Wall-Facing Handstand Marching

x 15 reps

Followed by. . .

Two-Four sets of:
Handstand Walk x 25′
Rest as needed

If you don’t have Handstand Walks, then please complete one of the following progressions:
Handstand Hold with a spotter x 20-30 seconds (have a spotter hold your feet in place)
Handstand Walk x 5-15′ with a spotter

Deadlift Progressions
Every 90 seconds for 9 minutes (6 sets):
Deadlift x 2 reps @ 72-75%

Please focus on speed as you pull from the floor, then reset at the bottom (no touch and go)

EMOM
35-54:
Every minute, on the minute, for 30 minutes (6 sets):
Interval 1 – 10 Toes-to-Bar
Interval 2 – 12/10 Calorie Assault Bike or Bike Erg
Interval 3 – 12 Alternating Farmers Carry Reverse Lunges (50/35 lbs)
Interval 4 – 30 Double-Unders + 10 Push-Ups
Interval 5 – Rest

55+:
Every minute, on the minute, for 30 minutes (6 sets):
Interval 1 – 8 Toes-to-Bar
Interval 2 – 10/8 Calorie Assault Bike or Bike Erg
Interval 3 – 12 Alternating Farmers Carry Reverse Lunges (35/20 lbs)
Interval 4 – 20 Double-Unders + 10 Push-Ups
Interval 5 – Rest

If you don’t have double-unders, then please substitute with one of the following progressions:
Single-Unders x 30-40 reps
Tuck-Jumps x 15-20 reps
Lateral Jumps over Parallette x 15 reps
OR
Reduce the volume of double-unders to a rep range that will allow you to complete them in under 30 seconds.

Core Plank Work
Fifteen sets of:
Russian Twists x 10 reps
Rest 15 seconds

Optional Additional Work Sessions
*Please choose to perform only those optional sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully. And remember, this is OPTIONAL.

Additional Optional Mixed Modality Aerobic Session
All Age Divisions
Four sets of:
20/15 Calorie Assault Bike
50′ Rope Sled Pull
20/15 Calorie Assault Bike
Rest 3-4 minutes