March 19, 2024 – Masters Program

Mobility, Activation & Warm-Up
Over the course of 5-7 minutes, move through the following band assisted drills:
Pec Stretch
Lat Stretch
Tricep Stretch

followed by …

Three sets of:
100 Foot Farmer Carry
100 Foot Double DB or KB Overhead Carry
10 Tempo Ring Rows @ 1111
20 Banded Face Pulls

A.
Ten reps of:
Bad Cheeleader Jump to Bar (break up as you see fit)

Followed by…

Ten reps of:
Swinging Knees-To-Bar (break up as you see fit)

Followed by…

Five sets of:
Target Reach Swing + Air Chair Swing x 1 rep

B.
35-54:
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 15/10 Calorie Row
Station 2: 3 Toes to Rings + 3 Ring Muscle Ups
Station 3: 15/10 Calorie Echo/Assault Bike
Station 4: 20 Cross Overs + Max Strict Handstand Push-Ups
Station 5: Rest

55-59:
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 15/10 Calorie Row
Station 2: 3 Toes to Rings + 2/1 Ring Muscle Ups
Station 3: 15/10 Calorie Echo/Assault Bike
Station 4: 20 Cross Overs + Max Strict Handstand Push-Ups to 1″” riser
Station 5: Rest

60+:
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 12/8 Calorie Row
Station 2: 6 Toes to Rings
Station 3: 12/8 Calorie Echo/Assault Bike
Station 4: 10 Cross Overs + Max Strict Handstand Push-Ups to 3″” riser
Station 5: Rest

Scaling Options for Ring Muscle-Ups (Choose one of the following):
Burpee Pull-Up
Low Ring Turnovers
Jumping Ring Muscle Ups (set up the rings low enough to allow a quick transition from the burpee into the muscle-up)
Ring Dip

Scaling Options for Cross-Overs:
Double Unders
Single-Unders x double the amount
Crossover Practice x 30 seconds

Scaling Options for Strict Handstand Push-Ups (choose one of the following):
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
L-Seated Dumbbell Press (something fairly heavy)

C.
Cool Down
Spend 9-12 minutes on the bike spinning as you try to get back to nasal breathing only.

Every 3 minutes, stop and complete the following:
60 seconds of pec stretch (30 seconds per pec)

General Training Notes:
The only thing on the menu for today is some BMU skill work and then a gymnastics based 30 minute emom. The intention of the emom is to get touches on a variety of gymnastics while not in a super fatigued state. You should be able to get at least 3+ reps at station 4 so if that isn’t the case then please add in a scaling option. You may be able to do 1 sHSPU but then go to a scaling option that allows you to get 7+ reps so you can get some volume here. If you need help customizing this to ensure you are getting the most out of your 30 minutes then please feel free to email me here: nichole@invictusathlete.com