November 11, 2020 – Masters Program

Mobility & Activation
Take 5-10 minutes to roll out the t-spine, lats and glutes

and then …

Two sets of:
20 Second Banded Clam Shell Iso Hold (right)
10 Seconds Banded Clam Shells
20 Second Banded Clam Shell Iso Hold (left)
10 Seconds Banded Clam Shells
20 Second Banded Fire Hydrant Iso Hold (right)
10 Seconds Banded Fire Hydrants
20 Second Banded Fire Hydrant Iso Hold (left)
10 Seconds Banded Fire Hydrants
60 Seconds Rest

and finish with …

20 Dead Bugs
Please watch this video to regress/progress this movement

Warm-Up Flow
Complete at 70-75% perceived exertion:
500 Meter Row
15 Ring Push-Ups
60 Second Plank Hold
15 Ring Rows
30 Second Hollow Body Hold
15 Large Ring Swings
30 Second Roll to Candlestick
10 Strict Pull-Ups (or 5 Strict Chest-to-Bar Pull-Ups)

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Option 1 (if you don’t have ring muscle-ups):
One set of:
Cast Swing x 5 reps

followed by…

Three sets of:
Pop Swing x 5-6 reps

followed by. . .

35-54:
Three-Four sets of:
Ring Dips x 5 reps + 5 Second hold a top
Rest 60 seconds

55+:
Three-Four sets of:
Staionary Dips x 5 reps + 5 Second hold a top
Rest 60 seconds

Option 2 (if you have ring muscle-ups):
Three sets of:
200 Meter Run
Ring Muscle-Ups x Max Reps

B.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 80%
*Set 5 – 4 reps @ 85%
*Set 6 – 2-3 reps @ 90-95%

C.
“The Veteran – Advanced”
Eleven rounds for time of:
400 Meter Run
11 Dumbbell Thrusters
11 Burpees

35-54: 50/35 lbs
55+:

35/20 lbs

“The Veteran – Intermediate”
As many rounds and reps as possible in 20 minutes:
400 Meter Run
11 Dumbbell Thrusters
11 Burpees

35-54: 50/35 lbs
55+: 35/20 lbs

“The Veteran – Beginner”
As many rounds and reps as possible in 20 minutes:
400 Meter Run
11 Air Squats
11 Push-Ups

Additional Optional Assault Bike Session
Six sets of:
30 second Assault Bike
60 second Rest
Rest 2 minutes after the sixth interval then repeat for a total of three sets