September 22, 2018 – Masters Program

Dynamic Mobility, Activation and Warm-Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

A.
Three sets of:
Supinated Grip Strict Chest-to-Bar Pull-Ups x 3-5 reps
(you may add weight if 5 reps is easy)

35-49:
Three sets, not for time, of:
Chest-to-Bar Butterfly Pull-Ups x 4-6 reps
Rest as needed

50-54:
Three sets, not for time, of:
Chest-to-Bar Butterfly Pull-Ups x 2-4 reps
Rest as needed

55+:
Three sets, not for time, of:
Chest-to-Bar Kipping Pull-Ups x 4-6 reps
Rest as needed

and then …

One set of:
Handstand Kick-Up to Wall (with hands turned out) x 10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Interval 1 – Back-To-Wall Handstand Marching x 12-14 reps
Interval 2 – Handstand Walk

x 3 meters
(you may have use assistance for the walk if needed)

35-54:
Four sets of:
Push-Up to 8″ deficit

x 8 reps

55+:
Four sets of:
Push-Up to 4″ deficit x 8 reps

B.
35-49:
Three rounds for time of:
500 Meter Row
30 Wall Ball Shots
20 Toes to Bar

30 lbs to a 10′ target; 20 lbs to a 10′ target

50-59:
Three rounds for time of:
500 Meter Row
30 Wall Ball Shots
20 Toes to Bar

20 lbs to a 10′ target; 14 lbs to a 10′ target

60+:

Three rounds for time of:
500 Meter Row
20 Wall Ball Shots
15 Toes to Bar

20 lbs to a 10′ target; 14 lbs to a 10′ target

C.
For completion:
Hollow Body Hold + Sit-Up to L-Sit Hold x 10 reps

followed by…

Three sets of:
Hand Plank Shoulder Taps x 60 seconds
(perform at max speed)