December 18, 2019 – Masters Program

Mobility, Activation and Warm-Up
Easy 300 Meter Row into …

Med-Ball Warm-Up
Bear Hug Med-Ball Walk x 100′

and then …

Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws

x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 reps
Med-Ball Hamstring Curls x 10 reps

and finish with …

400 Meter Run with Med-Ball

Gymnastic Skills & Drills
Every 30 seconds, for 2 minutes (4 sets) of:
Candlestick Roll to Pistol Squat or Pistol Squat Balance x 4 reps (alternate feet)

Followed by. . .

Every minute, on the minute, for 5 minutes (5 sets) of:
Alternating Pistol Squat Negative to Pistol Balance x 4 reps @ 45A1 (use Kettlebell in a Goblet Hold for more difficulty)
55+: Hold onto a rack as you lower yourself down

Followed by. . .

35-54:
Every 60 seconds, for 4:00, complete:
Alternating Pistols x 10-12 reps

55+:
Every 60 seconds, for 4:00, complete:
Banded Alternating Pistol Squat x 10-12

Deadlift Progressions
Every 2 minutes, for 8 minutes (4 sets):
Deadlift x 3 reps @ 70%

(these can be touch and go)

EMOM Conditioning
35-54:
Every minute, on the minute, for 30 minutes (6 sets):
Interval 1 – 15 Double-Unders + 6 DB Hang Power Cleans (50/35 lbs)
Interval 2 – 15 Double-Unders + 7 DB Shoulder to Overhead (50/35 lbs)
Interval 3 – 15 Double-Unders + 8 GHD Sit-Ups
Interval 4 – 10 Burpee Box Jump-Overs (24/20″)
Interval 5 – Rest

55+:
Every minute, on the minute, for 30 minutes (6 sets):
Interval 1 – 15 Double-Unders + 6 DB Hang Power Cleans (35/20 lbs)
Interval 2 – 15 Double-Unders + 7 DB Shoulder to Overhead (35/20 lbs)
Interval 3 – 15 Double-Unders + 8 Ab Mat Sit-Ups
Interval 4 – 8 Burpee Box Jump-Overs/Step-Overs (24/20″)
Interval 5 – Rest

If you don’t have double-unders, then please substitute with one of the following progressions:
Single-Unders x 20-30 reps
Tuck-Jumps x 10 reps
Lateral Jumps over Parallette x 10 reps
OR
Reduce the volume of double-unders to a rep range that will allow you to complete them in under 20 seconds.

Core Work
Three sets of:
Dragon Flag Negatives x 5-8 reps @ 5011
Rest 30 seconds
Ab-Wheel Roll Outs x 15 reps
Rest 30 seconds

Optional Additional Work Sessions
*Please choose to perform only those optional sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully. And remember, this is OPTIONAL.

Additional Optional Mixed Modality Session
35-49:
Every 6 minutes, for 30 minutes (5 sets) of:
50 Foot Handstand Walk
15/10 Calorie Assault Bike
10 Dumbbell Box Step Overs (50/35 lbs)
15/10 Calorie Assault Bike

50-54:
Every 6 minutes, for 30 minutes (5 sets) of:
25 Foot Handstand Walk
15/10 Calorie Assault Bike
10 Dumbbell Box Step Overs (50/35 lbs)
15/10 Calorie Assault Bike

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 x 5-15′ with a spotter
5 Wall Walks

55+:
Every 6 minutes, for 30 minutes (5 sets) of:
5 Wall Walks
12/8 Calorie Assault Bike
8 Dumbbell Box Step Overs (35/20 lbs)
12/8 Calorie Assault Bike