March 27, 2021 – Masters Program

Two of the 3 Golden Tickets remain! Buy now!

Two of the 3 Golden Tickets remain! Buy now!

Mobility, Activation & Warm-Up
10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse

(per side)

A.
Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Band Resisted Walking Plank (right)
30 Seconds Band Resisted Walking Plank (left)
(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)

B.
Against a 90-second running clock…
8-10 Glute Ham Raise
(Band Assisted Glute Ham Raises)
5 Burpee High Box Jumps (jump up, step down)
Assault Bike @ 70-75% in remaining time
Rest 90 seconds and repeat for a total of FOUR sets

C.
35-44:

Three rounds for time of:
400 Meter Run
75-Foot Handstand Walk
25 Deadlifts (185/135 lbs)
15 Bar-Facing Burpees

45-49:
Three rounds for time of:
400 Meter Run
50-Foot Handstand Walk
25 Deadlifts (185/135 lbs)
15 Bar-Facing Burpees

50-54:
Three rounds for time of:
400 Meter Run
25-Foot Handstand Walk
25 Deadlifts (155/105 lbs)
15 Bar-Facing Burpees

55+:
Three rounds for time of:
400 Meter Run
Wall Facing Handstand Marching x 16 reps
25 Deadlifts (135/95 lbs)
15 Bar-Facing Burpees

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk complete 30 nose to wall shoulder taps or 5 Wall Walks or Handstand Marching on Box

Athlete Notes:
Go by feel today since most of you tackled 21.3 and 21.4 yesterday. That means assess how you feel upon waking up and how you feel walking into the gym. From there, you can determine the type of intensity you want to bring today.

For the majority of you who finished the Open on Friday, congratulations! Take today as a play day at the gym and just move with relatively low intensity. Use the conditioning piece to flush out the body and for many of you who are done with the Open, we’d suggest moving through without giving much concern to what the clock says (gasp)! If your hands are torn up from the grip work yesterday then replace the deadlifts with 20 GHD sit-ups or 30 V-Ups. Time cap yourself at 20 minutes on the conditioning piece today so adjust the load and/or reps as needed.

Next week will be a transition week so volume and loading will look a little different to give your body and mind some rest. The new cycle will start on April 5th!

D.
Three sets of:
20 Russian Kettlebell Swings (weight is athletes choice)
20 Band Pull-Aparts
20 Banded Overhead Triceps Extensions
20 Banded Hammer Curls
20 Tuck-Ups
Rest 2 minutes