March 5, 2024 – Masters Program

Mobility, Activation & Warm-Up
45-60 Seconds Lat & Hip Flexor Stretch (per side)

and then …

200 Meter Jog
Tableturns x 3 rotations per side
200 Meter Jog
Single Arm Hang from Pull-Up Bar x 15 seconds per side
200 Meter Jog
Plank Transitions x 10 reps

and finish with …

Wall Bridge x 30-45 seconds
(some may elect to sub with this stretch instead)

A.
Three sets of:
Air Chair Swing Drills x 2-3 reps
Rest as needed

Followed by…

Three sets of:
Swinging Knees-to-Bar x 3-5 reps
Rest as needed

Followed by…

Five sets of:
35-54:
Lowbar Pullover Practice x 2-4 reps
Rest as needed

55+:
Lowbar Pullover Practice x 2-4 reps OR Chest-to-Bar Pull-Ups x 2-4 reps
Rest as needed

B.
Complete as many rounds and reps as possible in 5 minutes of:
Handstand Walk x Age Divisions
Double Unders x 40 reps

35-49: 50′
50-54: 25′
55-59: 25′
60+: 3 Wall Walks

If you don’t have handstand walking yet then substitute with one of the following:
Freestanding Handstand Marching x 2 reps for every 5 ft’
Handstand Marching on Box x 2 reps for every 5 ft’
Wall Facing Handstand Marching x 2 reps for every 5 ft’

C.
“Grace”
For time:
30 Clean & Jerks

35-54: 135/95 lbs
55+: 95/65 lbs

D.
Cool Down
Spend 9-12 minutes walking as you try to get back to nasal breathing only.

Every 3 minutes, stop and complete the following:
60 seconds of Dead Bug Iso Hold (keep knees over hips)

General Training Notes
Keeping things a bit on the lighter side today. You’ll get some touches on bar muscle-up drills as well as pull-overs or chest-to-bar pull-ups. The intention for the 5 minute amrap is to move through the two movements smoothly and with efficiency. The intensity doesn’t need to be super high on the amrap; it is more about getting touch points with a variety of gymnastic movements today. You’ll finish with another one of my favorite benchmark workouts, Grace! Just like last week we’ve got a quick hitter for our pre-open Wednesday workout. High intensity + quality reps is exactly what we’re looking for. Most of you have done this workout before so use your past experiences to adjust how you’ll approach the workout this time. Our word of advice is to be quick but calm on your opening 15 reps. Good breathing and keeping that heart rate from being jacked up is key. This will allow you to have enough juice left in the tank to push for the remaining reps. You’ll be smoked right after this but should recover just fine by the time Friday rolls around.