January 30, 2024 – Masters Program

Mobility, Activation & Warm-Up
Over the course of 5-7 minutes, move through the following band assisted drills:
Pec Stretch
Lat Stretch
Tricep Stretch

followed by …

Two sets of:
Single-Unders x 30 seconds
Bounding in place (bunny hops) x 15 seconds
Prone Plank Shoulder Taps x 30 seconds

A.
Grab a friend and, for fun (not time), complete:
30 Donkey Kick Burpees

(I am aware that Travis makes these look so easy and smooth! Any lift of your feet off the floor counts as a donkey kick for those of you worried about kicking into a perfect handstand)

B.
Every minute, on the minute, for 12 minutes (4 sets):
Station 1 – Handstand Walk x 5-25′ (feel free to add pirouettes, obstacles or ramps; just be careful)
Station 2 – Double-Unders x 30-50 reps
Station 3 – Kettlebell Windmill x 2 reps per side (windmill progressions)

*If you don’t have handstand walking or don’t desire to do them then please substitute with 2-3 Wall Walks

C.
35-49:
Six sets for times of:
12 Wall Ball Shots (30/20 lbs to 10/9′ target)
12/10 Calorie Row
8 Burpees over the Erg
Rest 60 seconds

50-54:
Six sets for times of:
12 Wall Ball Shots (30/14 lbs to 9/10′ target)
12/10 Calorie Row
8 Burpees over the Erg
Rest 60 seconds

55+:
Six sets for times of:
12 Wall Ball Shots (20/10 lbs to 10′ target)
12/10 Calorie Row
8 Burpees over the Erg
Rest 60 seconds

D.
One sets of:
400 Meter Bearhug Sandbag Carry (heavy)
Rest 2 minutes

If you don’t have a sandbag then any odd object will do, including a 45 lbs plate. Goal is to break no more then 3 times.

Cool Down
Spend 10 minutes walking as you try to get back to nasal breathing only.

Every 2 minutes, stop and complete the following:
5 External Rotation per side (light)

General Training Notes
Gymnastic Skills Day: Have fun with the donkey kick burpees. I find that the more you do this ‘relaxed,’ the easier it is to kick up into position. Most of you will find that the last 5-7 reps will be your best reps! Then you’ll head into a 12 minute emom that will rotate you through a few skills. Station 1 allows you to customize the handstand walk distance and skills. If you don’t have handstand walking or don’t have a desire to do them then please substitute with wall walks. You may also customize the double-unders. You can adjust the reps based on your skill level, do crossovers instead or use a drag rope depending on your goals! Then the KB windmill – one of my favorites for shoulder stability and core engagement. If you have difficulty doing these then please watch the progressions video to make sure you get the most out of the movement.
Intervals Conditioning: Some opportunity for you to go heavy on the wall balls today! You’ll notice some differences with weights and height. We are playing around with a few variables for wall ball shots so today some may be going heavier, others may be using the same weight but going to a higher target. Feel free to adjust as long as you are pushing yourself a little out of your comfort zone on the wall balls. The goal is to keep the wall ball shots unbroken, quick transition to the erg for a FAST row, then immediately into the burpees (stay low on these bad boys). The intent is to see how close you can throttle your redline and still recover to keep the sets as consistent as possible. Check out this article for improved rowing efficiency.
Adrenals shot or a bad night of sleep? Turn this into a zone 2 by removing the rest and keeping your heart rate at about 65% of your max heart rate!