November 28, 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
Roll the Rope for 5-10 minutes.

Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Ring-Rows
30 seconds of Prone Plank Hold
20 seconds of Hollow Body/Superman Swings
20 seconds of Scap Pull-Ups
Rest 60 seconds

A.
Every minute, on the minute, complete:
Thruster x 1 rep

The weight increases every minute until you hit your heaviest Thruster for today. Weights are below:

35-54 Men start at 135 lbs and increase every minute by 10 lbs; 55+

Men start at 95 lbs and increase every minute by 10 lbs
35-54 Women

start at 95 lbs and increase every minute by 10 lbs until 135 lbs, then increase in weight by 5 lbs every minute; 55+ Women start at 65 lbs and increase every minute by 10 lbs until 95 lbs, then increase in weight by 5 lbs every minute

B.
Complete as many reps as possible in 3 minutes of:
20/15 Assault Bike Calories
30 Wallball Shots
20 Toes to Bar
30 Box Jumps
20 Pull-Ups
30 Burpees
20 Shoulder to Overhead

Rest 60 seconds and then . . .

Complete as many reps as possible in 6 minutes of:
20/15 Assault Bike Calories
30 Wallball Shots
20 Toes to Bar
30 Box Jumps
20 Pull-Ups
30 Burpees
20 Shoulder to Overhead

Rest 2 minutes and then . . .

For time:
20/15 Assault Bike Calories
30 Wallball Shots
20 Toes to Bar
30 Box Jumps
20 Pull-Ups
30 Burpees
20 Shoulder to Overhead

35-54: 20 lbs to 10′ target/14 lbs to 9′ target; 24″/20″; 135/95 lbs
55+:

20 lbs to 9′ target/10 lbs to 9′ target; 24″/20″; step ups allowed; 115/75 lbs

Have fun with this one! Hold back just a bit on the 3 minute amrap because you have a lot more work ahead of you. 🙂 Start over on the 6 minute amrap and then your final piece doing the workout in its entirely for time. Like always, invite a friend for Saturday training and cut the volume down if you’d like by splitting the assigned reps with a parter.

This is the last day of our deload week so keep it light and keep it fun! 🙂

Additional Optional Run Session
30 Minute Nasal Breathing Only Run (slow your pace down to keep it nasal breathing only)