September 15, 2021 – Masters Program

Mobility & Activation
Grab a partner and do the partner t-spine stretch 

and then …

Prone PVC Pipe Pass Thrus x 10 reps
Twisted Cross Pec Stretch x 45 seconds per side

and then …

Two sets of:
Banded Chest Pull 
Bench Prone Upper Back Muscle Recruitment x 10 reps

Ring Muscle-Up Endurance
Every minute, on the minute, for 5 minutes:
Minute 1: 6 Ring Muscle ups
Minute 2: 5 Ring Muscle ups
Minute 3: 4 Ring Muscle ups
Minute 4: 3 Ring Muscle ups
Minute 5: 2 Ring Muscle ups

If you have 3 or less unbroken Ring Muscle-Ups, then complete the following:

Every minute, on the minute, for 4 minutes:
Minute 1: 3 Ring Muscle-Ups
Minute 2: 2 Ring Muscle-Ups
Minute 3: 1 Ring Muscle-Ups
Minute 4: 3 Box Jump to Full Support

If you don’t have Ring Muscle-Ups, then complete the following:
Every minute, on the minute, for 4 minutes:
Minute 1: 4 Cast Swings
Minute 2: 3 Snap Pulls
Minute 3: 2 Cast Swings
Minute 4: 1 Box Jump to Full Support

ALL OPTIONS ARE FOLLOWED BY. . .

Every 3 minutes, for 12 minutes (4 sets) for times:
20/15 Calories of Assault Bike (55+: 15/10 Calories)
20 50/35 lbs Single-Arm Dumbbell Overhead Squats (55+: 35/20 lbs)

A.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps @ 70-75%

Please use jerk blocks

B.
35-54:
Every minute on the minute for 32 minutes:
Station 1: 12-15/9-12 Calorie Assault Bike
Station 2: 6 Burpee Box Jump Overs (24/20”)
Station 3: 12-15/9-12 Calorie Row
Station 4: 6 Hang Squat Snatches (105/75 lbs)

55+:
Every minute on the minute for 32 minutes:
Station 1: 10-12/7-10 Calorie Assault Bike
Station 2: 6 Burpee Box Jump/Step Overs (24/20”)
Station 3: 10-12/7-10 Calorie Row
Station 4: 6 Hang Squat Snatches (85/55 lbs)

The goal is to keep moving for the entire 32 minutes with each station taking around 35-45 seconds, Station 4 should be a little faster and give you the opportunity to gather yourself before you hit the next Assault Bike. Your pace should stay the same but RPE will increase as you get deeper into the workout.

Athlete Notes:
Another Wednesday EMOM coming your way! Rule #1 of EMOM’s.. nobody talks about EMOM’s (name that movie). On a more serious note, you guys should be seasoned veterans at this by now. The most important thing is starting the next station. Don’t let precious seconds tick away while you contemplate your discomfort. Remember, each station should take no longer than 35-40 seconds for at least the first few rounds. When you finish this, you’ll be that much stronger, both physically and mentally.

Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Rowing Endurance Option

Three sets for times of:
Row 2000 Meters
Rest 4 minutes

Goal is to have the lowest possible total time. In order to do so, you will have to monitor your pacing to maintain some consistency over the course of the three sets. Please post all three times and your sum total time – e.g., 6:20 + 6:26 + 6:22 = 19:08.