November 23, 2016 – Masters Program

Dynamic Mobility & Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1: Inchworm + Toe Drag x 5 reps
Minute 2: Prone PVC Pipe Pass Thrus x 10 reps
Minute 3: Single-Leg Banded Good Morning x 10 reps per side

A.
Three sets, not for time, of:
Pop Swing x 3-4 reps
L-Sit Hold x 15.15.15
Double-Under Practice x 60 seconds

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 30X1
Rest 45 seconds between legs, 90 seconds after the set
Single-Arm DB Row x 8 reps each arm @ 2111
Rest 90 seconds

C.
“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups; *60+ Men: 1 Muscle-Up; 60+ Women: 2 Chest-to-Bar Pull-Ups
3 Dumbbell Thrusters
4 Burpee Box Jumps
5 Handstand Push-Ups; *60+: 5 Push Presses (95/65 lbs)
6 Chest-to-Bar Pull-Ups; *60+ Women: 6 Chin-over-the-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; *60+: Stationary Dips
12 Man-Makers

40-54:

55/35 lbs; 32/24 kg; 24/20″
55+: 45/25 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.