July 2, 2021 – Masters Program

Mobility, Activation & Warm-Up
Over the Shoulder Barbell Stretch x 45 seconds per side

and then …

Two sets of:
30 seconds Shoulder Circles
30 seconds Bear Crawl with Wrist Stretch
30 seconds Prone Plank Hold

and finish with …

Two sets of:
Incline Dumbbell Y, T, W x 5 reps
Scap Push-Ups x 10 reps
Rest as needed

Skill-Based Movement Primer
Against a 2-minute running clock:
Running on Assault Runner for distance @ 1-Mile PR Pace

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
6 Hang Dumbbell Power Cleans (35-50/20-35 lbs)
30 Double-Unders

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
Rope Climbs

A.
35-49:
Three sets for times of:
12 Overhead Squats (135/95 lbs)
9 Hang Snatches
6 Bar-Facing Burpees
Rest 90 seconds

50-54:
Three sets for times of:
12 Overhead Squats (115/75 lbs)
9 Hang Snatches
6 Bar-Facing Burpees
Rest 90 seconds

55-64:
Three sets for times of:
9 Overhead Squats (95/65 lbs)
6 Hang Snatches
4 Bar-Facing Burpees
Rest 90 seconds

65+:
Three sets for times of:
9 Overhead Squats (75/55 lbs)
6 Hang Snatches
4 Bar-Facing Burpees
Rest 90 seconds

B.
35-49:
For time:
50 Chest-to-Bar Pull-Ups
25 Burpee Box Jump/Step Overs (30/24″)

50-54:
For time:
40 Chest-to-Bar Pull-Ups
20 Burpee Box Jump/Step Overs (30/24″)

55+:
For time:
50 Chin-Over-the-Bar Pull-Ups
25 Burpee Box Jump/Step Overs (24/20″)

Scaling Options for Pull-Ups:
Band Assisted or Jumping Chest-to-Bar/Chin-over-the-Bar

Compare to May 28, 2021

C.
Three sets of:
CrossOver Symmetry Victory x 10 reps
Rest 30 seconds
Pec Stretch of your choice x 30 seconds per side
Rest 30 seconds
Bottom’s Up KB Carry x 25′ per arm
Rest 30 seconds

Athlete Notes:
For the first part of today’s workout, we want to challenge you to push as fast as possible. We’ve done these where the barbell is followed up by a higher-skilled gymnastics movement, but today we’ve got a low skill movement. Push to see how quickly you can move through the overhead squats and hang snatches, and the hammer our those bar facing burpees as fast as possible. A good goal is a 1:1 work:rest ratio, meaning close to 90 seconds of work, and 90 seconds of rest. If you are unable to do the 12 overhead squats unbroken (when you’re fresh) then we would advise lowering the weight a little bit and working on your barbell cycling. Our follow up workout is a great test to repeat because it only has one big set of chest-to-bar pull-ups in it. Since we did it before, check your notes and see how you approached them. See if you can do the pull-ups faster, in one less set, or maybe unbroken?! Check your previous times and see if you can improve!

Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Engine Accessory Option
Eight sets of:
2 minutes of Assault Bike @ 10 minute RPM Pace
Rest 30 seconds