February 12, 2021 – Masters Program

Mobility & Activation
Two sets of:
Band Distracted Pec Stretch x 60 seconds per side
T-Spine Pulse x 30 seconds

and then …

CrossOver Symmetry
CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill

x 10 reps (medium to heavy band)

*Please ensure the upper traps are not taking over during the drills above*

Warm-Up Flow
Three rounds of:
400 Meter Run/500 Meter Row
10 Ground to Overhead with a plate (weight is up to the athlete)
10 Donkey Kicks (may kick up to a wall or box if needed)

*Please implement nasal breathing*

A.
Take 10 minutes to build up to your starting weight for your ground to overhead.

B.
35-49:
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1: 50-70 Double-Unders
Minute 2: 12-15 Chest-to-Bar Pull-Ups
Minute 3: Max Reps of Ground to Overhead

*Set 1: 225/155 lbs
*Set 2: 185/125 lbs
*Set 3: 135/95 lbs
*Set 4: 115/75 lbs
*Set 5: 95/65 lbs

50-54:
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1: 40-60 Double-Unders
Minute 2: 10-12 Chest-to-Bar Pull-Ups
Minute 3: Max Reps of Ground to Overhead

*Set 1: 185/125 lbs
*Set 2: 135/95 lbs
*Set 3: 115/75 lbs
*Set 4: 95/65 lbs
*Set 5: 75/55 lbs

55+:
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1: 30-50 Double-Unders
Minute 2: 6-8 Chest-to-Bar Pull-Ups OR 10-12 Chin-over-the-Bar Pull-Ups
Minute 3: Max Reps of Ground to Overhead

*Set 1: 135/95 lbs
*Set 2: 115/75 lbs
*Set 3: 95/65 lbs
*Set 4: 75/55 lbs
*Set 5: 65/45 lbs

**If set 1 is more than 75% of your 1-RM then please lower the weight**

C.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Dumbbell Renegade Rows (weight up to the athlete)
20 Air Squats

*Renegade Rows = Row Left, Push-Up, Row Right = 1 rep

Athlete Notes:

Today you get the opportunity to choose your approach for the workout, so decide which rep scheme best suits your current abilities and goals, and stick with it for the entire EMOM. This workout is designed to test your barbell cycling proficiency, which you have been training for the past 5 weeks, so you should feel confident in your approach for each weight. The double-unders and chest-to-bar pull-up stations should be completed at a smooth, relaxed pace, so break up the movements if needed, knowing this workout is scored by max reps for the ground to overhead. Your score will be the number of ground to overhead reps achieved throughout the five sets, so be smart with how you approach each weight. Push to work for 50-55 of the 60 seconds, giving yourself a few seconds to get composed before you pick up your rope, which should be laid out next to the barbell.

Ideally you will have a barbell set up for each weight, however we understand that for many of you that is not possible. If that is the case, please give yourself an additional 60 seconds after each set to change out the weight.

The 10-minute AMRAP should be completed at 80-85% rate of perceived exertion, so be diligent to keep the strict pull-ups strict and the renegade rows an actual prone row and not a kipping dumbbell row.

Additional Optional Gymnastics Skills Accessory Session
Pistol Squat Progressions –

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Kettlebell Ankle Pulse x 60 seconds (right leg)
Interval 2 – Kettlebell Ankle Pulse

x 60 seconds (left leg)

Followed by. . .

One set of each:
Calf and Hamstring Combo Stretch x 60 seconds(right leg)
Calf and Hamstring Combo Stretch x 60 seconds (left leg)

Followed by. . .

For 2 minutes, perform one set of:
Front Weighted Pistol Half Squat x max reps, but for quality
*Descend as low as you can toward parallel without losing balance.

Bar Muscle-Up Progressions –

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Bad Cheerleader Jump to Target Reach Swing x 1.1.1
*Singles. Drop between reps.
Interval 2 – Arch Under Bar Jump to Support x 3 reps

Followed by. . .

Option 1 – (If your bar muscle-up is inconsistent or nonexistent)
Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Box Support to Jump on Bar x 1 rep
Interval 2 – Swinging Knees-To-Bar

x 1 rep
Interval 3 – Rest
Interval 4 – Bar Muscle-Up Attempt x 1-2 reps
– – – – – – – –
Option 2 – (If you can perform a bar muscle-up consistently)
Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Air Chair Swing

x 3 reps (contiguous)
Interval 2 – Bar Muscle-Up x 1 rep
Interval 3 – Rest
Interval 4 – Bar Muscle-Up x 2 reps