August 13, 2024 – Masters Program

Mobility, Activation + Warm-Up
Banded Perfect Stretch x 45 seconds per side
Psoas Pulse with Softball x 45 seconds per side
IT Band Stretch x 45 seconds per side

Warm-Up
Two rounds of:
60 seconds Jump Rope Drill
Banded Forward Walk x 10 reps
Banded Backward Walk x 10 reps
60 seconds Easy BikeErg or Assault or Echo Bike
Banded Lateral Walk x 10 reps each direction
100-Foot Farmers Carry (medium to heavy)

A.
Every 2 minutes, for 8 minutes (4 sets of):
Hip Clean x 3 reps @ 55-65%

Followed by…

Every 2 minutes, for 8 minutes (4 sets of):
Mid Hang Clean x 2 reps @ 65-70%

Followed by…

Every 2 minutes, for 8 minutes (4 sets of):
1 Clean + 1 Front Squat @ 70-75%

B.
“Morrison”
For time:
50-40-30-20-10 reps of:
Wall Ball Shots
Box Jumps (24/20″ – step down)
Kettlebell Swings

35-54: 20/14 lbs to 10/9′ target; 53/35 lbs
55+: 20/10 lbs to 9′ target; 35/24 lbs; Step-Ups are okay

Time Cap: 25:00

C.
Three sets of:
30 Single Leg Hamstring Curls (each leg)
Rest as needed

Cooldown:
Two sets of:
3 Minutes Easy Bike
2 MinutesBanded Hip Flexor Stretch (60 seconds per side)

General Notes
Clean Sets
Again, keeping it light so you can focus on positional work! Please be mindful of your techinque, work off blocks if that is better for you and don’t worry about the load. You are starting a new cycle next week with new loading progressions so keep it light today.

Conditioning
It is all about leg stamina today!!! This is a long workout so be mindful of your effort starting the first 50 reps. We don’t want you coming out guns a blazing and crash and burn. Hold back a little bit on those first 50 reps. Smooth and calm during your wall ball shots. I’d recommend breaking these up to add in quick, fast breaks. Something like 25/15/10 on the wall balls so you can keep the heart rate manageable. Stay in rhythm on the box jumps; jump up and stand, step down and repeat. Just smooth and steady here – no need to sprint on these. Then unbroken on the kb swings. These don’t need to be overhead. Instead, just to forehead height. Your reps of 40 should be a similar approach; suggestion for wall ball shots are something like 20/10/10 and again, stead on the box jumps and unbroken on the swings. Then the 30 reps can be something like 12/10/8, smooth and steady on the box jumps and unbroken on the swings. The rep scheme of 20 and 10 should be by feel but your perceived rate of exertion will be much higher here so you’ll need to dig deep to just maintain the pace you started off with. Let us know how you approached the workout!

Conditioning Customizations
Reduce the weight of the wall ball if you are worried about the volume.

Timeline:
0:00-15:00 – Warm-Up
15:00-40:00 – Clean Sets
40:00-45:00 – Transition
45:00-60:00 – Conditioning
60:00-65:00 – Transition
65:00-75:00 – Accessory Work
75:00-85:00 – Cooldown