November 25, 2020 – Masters Program

***This week will look a bit different than a typical week. It’s an opportunity for you to reset after our last cycle. Then on November 30, we will start a mini cycle that will go to January 6th. This cycle will continue to build on the foundations established in the last cycle while incorporating more barbell cycling conditioning and gymnastics endurance. This cycle will take you through the holidays and have you set up nicely to transition into the Open Prep Cycle set to start on January 4th.***

Mobility & Activation
Take 10-15 minutes to roll out any areas that feel tight

Warm-Up Flow

Assault Bike x 5 minutes @ easy pace
Double-Under/Triple-Under Practice x 3 minutes
Assault Bike x 3 minutes @ medium pace
Double-Under/Triple-Under Practice x 3 minutes
Assault Bike x 1 minute @ hard pace

A.
Three sets, not for time, of:
Burpee Candlestick x 6-8 reps
L-Sit Hold x 15.15.15
Toes-to-Rings x 8-10 reps

B.
“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters
4 Burpee Box Jumps
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells
11 Ring Dips
12 Man-Makers

35-54: 50/35 lbs; 32/24 kg; 24/20″
55+:

35/25 lbs; 24/16 kg; 24/20″ step ups allowed

Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.

Post your time, but it’s not our primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.

Additional Optional Assault Bike Session
Every 8 minutes, for 32 minutes (4 sets) of:
35-54: 80/60 Calories of Assault Bike
55+: 60/40 Calories of Assault Bike