November 20, 2019 – Masters Program

Mobility, Activation and Warm-Up
Band Distracted Pec Stretch x 60 seconds per side
Band Distracted Hamstring Floss

x 60 seconds per side

and then …

Two sets of:
20 Seconds Scap Push-Ups
20 Seconds Floor Slides
20 Seconds Foam Roller Hamstring Curls
20 Seconds Glute Bridges
20 Seconds V-Ups
20 Seconds Donkey Kicks

Gymnastic Skills & Drills
Every minute, on the minute, for 5 minutes (5 sets) of the complex:
Wall Climb x 1 rep + Hand Plank x 10 seconds

Followed by. . .

Every minute, on the minute, for 5 minutes (5 sets) of:
Wall-Facing Handstand Marching x 20 reps
55+: 15 reps

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) complete:
Minute 1 – Handstand Push-Up Negatives x 5 reps @ 50A1
55+: Handstand Push-Up Negatives to 5″ riser
Minute 2 – Hand Plank Shoulder Taps x 20 reps

Deadlift Progressions
Every 90 seconds for 9 minutes (6 sets):
Deadlift x 3 reps @ 60%

Please focus on speed as you pull from the floor, then reset at the bottom (no touch and go)

EMOM Conditioning
35-49:

Every minute, on the minute, for 24 minutes (8 sets):
Interval 1 – 12 Wall Ball Shots (20/14 lbs to 10′ target)
Interval 2 – 10/8 Calorie Assault Bike
Interval 3 – 4 Bar Muscle-Ups

50-54:
Every minute, on the minute, for 24 minutes (8 sets):
Interval 1 – 12 Wall Ball Shots (20/14 lbs to 10′ target)
Interval 2 – 10/8 Calorie Assault Bike
Interval 3 – 2 Bar Muscle-Ups

55+:
Every minute, on the minute, for 24 minutes (8 sets):
Interval 1 – 12 Wall Ball Shots (20/14 lbs to 9′ target)
Interval 2 – 8/6 Calorie Assault Bike
Interval 3 – 4 Chest-to-Bar Pull-Ups

If you don’t have Bar Muscle-Ups, then please try one of these following progressions:
Jumping Bar Muscle-Ups x 2-4 reps
Strict Pull-Ups x 4-6 reps

Core Accessory Work
Four sets of:
20 Seconds Side Plank Hip Drops (right) x Max Reps
(while holding a side plank, lower the hips until they touch the floor, then bring the hips back into position)
10 Seconds Rest

and then …

Four sets of:
20 Seconds Side Plank Hip Drops (left) x Max Reps
10 Seconds Rest

Rest 60 seconds, and then …

Four sets of:
Hollow Body Hold x 20 seconds
Rest 10 seconds

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Optional Mixed Modality Aerobic Session
Every 5 minutes, for 25 minutes (5 sets) of:
15/10 Calorie Assault Bike
10 Burpees
10/7 Calorie Assault Bike
10 Sandbag Squats

35-54: 100-75 lbs/75-50 lbs
55+: 75-50 lbs/50-25 lbs