July 31, 2024 – Masters Program

Mobility
One-Two sets:
Band Assisted Lat Stretch x 45 seconds per side
Banded Perfect Stretch x 45 seconds per side (add some t-spine rotations while doing this)

Warm-Up
Two-Three sets of:
Nasal Breathing Only BikeErg or Echo Bike x 60 seconds
20 Seconds Dead Hang on Pull-Up Bar
Over/Under Bar Drill (5 each direction, 10 total)

A.
Bar Muscle-Up Skill Work
Two sets of:
Banded Bar Muscle-Up Stomps x 4-6 reps
Rest as needed
Bad Cheerleader Jump to Bar x 1-2 reps
Rest as needed

followed by …

Three sets of:
Air Chair Swing x 2-3 reps
Rest as needed
Swinging Knees to Bar x 2-3 reps
Rest as needed

B.
35-49:
Every minute, on the minute, for 10 minutes:
Station 1: 4 Bar Muscle Ups
Station 2: 200 Foot Shuttle Run

At the 10:00 mark, rest 2 minutes, then…

Every minute, on the minute, for 10 minutes:
Station 1: 6 Chest-to-Bar Pull-Ups
Station 2: 200 Foot Shuttle Run

At the 22:00 mark, rest 3 minutes, then…

Three rounds for time of:
10 Toes-to-Rings
200 Foot Shuttle Run

50-54:
Every minute, on the minute, for 10 minutes:
Station 1: 2 Bar Muscle Ups
Station 2: 200 Foot Shuttle Run

At the 10:00 mark, rest 2 minutes, then…

Every minute, on the minute, for 10 minutes:
Station 1: 4 Chest-to-Bar Pull-Ups
Station 2: 200 Foot Shuttle Run

At the 22:00 mark, rest 3 minutes, then…

Three rounds for time of:
10 Toes-to-Rings
200 Foot Shuttle Run

55+:
Every minute, on the minute, for 10 minutes:
Station 1: 3 Chest-to-Bar Pull-Ups
Station 2: 200 Foot Shuttle Run

At the 10:00 mark, rest 2 minutes, then…

Every minute, on the minute, for 10 minutes:
Station 1: 5 Chin-over-the-Bar Pull-Ups
Station 2: 200 Foot Shuttle Run

At the 22:00 mark, rest 3 minutes, then…

Three rounds for time of:
10 Toes-to-Rings
200 Foot Shuttle Run

C.
Three sets of:
Weighted Hollow Body Crunches x 12 reps
Weighted Hollow Body around the worlds with alt. leg raises x 12 reps
Side to Side reaches x 12 reps
Weighted V-Sit Twists x 12 reps
Rest 60 seconds

Cooldown
5 Minutes of Easy Bike followed by 5 Minutes of Stretching
Banded Lat Stretch
Calf Stretch
Childs Pose

General Notes
Skill Work
Building more on bar muscle-up skill work. Please make sure you are filming if you want feedback on form.

Conditioning
All the gymnastics work in the long emom today! So here is what I want you to get out of the conditioning today: quality gymnastics volume. Ideally the bar muscle up / pull up station takes you less then 30 seconds so you’ll have a full 30 seconds of rest. Then keep your shuttle runs at a relaxed pace so that you have at least 10 seconds of rest before starting back up at the gymnastics station. If the shuttle runs will take too much out of you then shorten the distance because we ideally want you to get in all the gymnastics volume today. You can see below some of the scaling options you can select from if you need to substitute one of the movements:

Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups

Customization for Pull-Ups (choose one of the following options)
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted Pull-Ups

Core Finisher
You guys! This core finisher is legit! We don’t have videos for all the movements so you can refer to that instagram video to see the different positions. Keep the weight LIGHT because the reps ad up!

Timeline
0:00-15:00 – Warm-Up
15:00-25:00 – Gymnastics Skill Work
25:00-30:00 – Transition
30:00-60:00 – Conditioning
60:00-75:00 – Core Finisher
75:00-85:00 – Cooldown