January 31, 2020 – Masters Program

Mobility, Activation and Warm-Up
For completion:
Assault Bike x 30 calories
Perfect Stretch x 10 reps (5 reps per side)
Inchworm Walks + Press Up x 5 reps
Bird Dog x 10 reps (5 reps per side)
Single Leg Glute Bridge x 10 reps (5 reps per side)
Hollow Body Hold x 20 seconds
Roll-to-Candlestick

x 10 reps

and then …

Assault Bike x 15 calories
10 Air Squats @ 3311
10 Scap Pull-Ups
10 Wall Facing Handstand Marches

Gymnastic Skills & Drills
Two sets of:
Kipping Swings on Pull-Up Bar x 10 reps

and then …

35-54:
Every 15 seconds, for 2 minutes, complete:
Target Reach Swing x 1 rep

followed by …

Every 30 seconds, for 4 minutes, complete:
Air Chair Swing Drill x 2 reps

and finish with …

Every 60 seconds, for 5 minutes, complete:
Bar Muscle-Ups x 1-4 reps

55+:
Every 15 seconds, for 2 minutes, complete:
Assisted Chest-to-Bar Pull Up x 1 rep with a 2 second hold

followed by …

Every 30 seconds, for 4 minutes, complete:
Banded Push-Away Drill

x 2 reps

and finish with …

Every 50 seconds, for 5 minutes, complete:
Chest-to-Bar Pull-Ups x 1-4 reps

Back Squat Progressions
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

Gymnastics Conditioning Session
35-49:
Three rounds for time of:
20/15 Calories of Assault Bike
15 Dumbbell Shoulder to Overhead (50/35 lb DBs)
100-Foot Handstand Walk

50-54:
Three rounds for time of:
20/15 Calories of Assault Bike
15 Dumbbell Shoulder to Overhead (50/35 lb DBs)
50-Foot Handstand Walk

55+:
Three rounds for time of:
20/15 Calories of Assault Bike
15 Dumbbell Shoulder to Overhead (35/20 lb DBs)
25-Foot Handstand Walk

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 with a spotter
1 Wall Walks for every 25′ of HS Walking

Posterior Chain Accessory Work
Three sets of:
Weighted GHD Hip Extensions x 10-12 reps
Rest 60 seconds
Bat Wings x 5 reps @ 1515
Rest 60 seconds

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.

Optional Additional Nasal Breathing Session
35-54:
Three sets of:
400 Meter Run
15 Wall Ball Shots (30 lbs to 10′ target/20 lbs to 9′ target)
Row 300 meters
Rest 30 seconds

55+:
Three sets of:
400 Meter Run
15 Wall Ball Shots (20 lbs to 10′ target/14 lbs to 9′ target)
Row 300 meters
Rest 30 seconds

Breathe exclusively through your nose throughout this entire portion including the 30 seconds of rest. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Please check out this article to read about the benefits of nasal breathing.

Optional Additional GHD Sit-Up Accumulation
Every minute, on the minute, for 10 minutes:
Weighted GHD Sit-Ups x 5 reps