Dynamic Mobility, Activation and Warm-Up
Take 10 minutes to roll out glutes and hamstrings.
Every 2 minutes, for 12 minutes (2 sets):
Station 1 – Banded Hamstring Floss
x 45 seconds per side
Station 2 – Banded Hip Flexor Stretch x 45 seconds per side
Station 3 – Butterfly Stretch x 60 second hold
and then …
Bird Dogs x 10 reps
Dead Bugs x 20 total reps (alternating each leg)
and then …
Two sets of:
Forward Leg Swings x 10 each side
Lateral Leg Swings x 10 each side
Air Squats x 10 reps
A.
35-54:
Every minute, on the minute, for 12 minutes (3 sets of each):
Minute 1 – 1 Rope Climbs (15′)
Minute 2 – 2-4 Strict Handstand Push-Ups to 4/2″ Deficit
Minute 3 – 4-6 Bar Muscle-Ups
Minute 4 – 6-8 Kipping Handstand Push-Ups
55+:
Every minute, on the minute, for 12 minutes (3 sets of each):
Minute 1 – 1 Rope Climbs (15′)
Minute 2 – 2-4 Kipping Handstand Push-Ups
Minute 3 – 4-6 Chest-to-Bar Pull-Ups
Minute 4 – 8 Push Presses (95/65 lbs)
Focus on quality of movement.
B.
Complete as many rounds as possible, at 80-85% intensity, in 20-30 minutes:
Row 1000 Meters
Anchored Sit-Ups x 25 reps OR Toes-to-Bar x 15 reps (athletes choice)
Run 800 Meters
KB Swings x 15 reps
Assault Bike x 25 calories
Push-Ups x 20 reps
35-54: 24/16 kg
55+: 16/12 kg
Just move for 20-30 minutes, depending on how your body feels
C.
Three sets of:
Wall Slides x 5 reps (slow and controlled)
Rest 45 seconds
Single Arm DB Rows x 8-10 reps @ 2111
Rest 45 seconds
Ab-Wheel Roll-Outs x 12 reps
Rest 45 seconds
DMA✅
Crossover Symmetry
A. I did:
1 rope climb
2 strict HSPU’s
4 bar MU’s
6 kipping HSPU’s
B. 30min, 1rd + 6 cal a$$ bike
53lb KB, 20 bosu ball pushups with feet elevated
C. ✅ 30# DB
Moved like a ? today, not sure it was 80% intensity, probably closer to 70%. I did not enjoy the row today?
19.1 258 reps (55-59)
Hung around for judging etc so no more workouts today.
A. Done w/4×4”, 6 and 8
B. 30 min – 2+647m
C. Done
19.1 245 reps
Disappointed but not my best two movements.