December 4, 2019 – Masters Program

Mobility, Activation and Warm-Up
Easy 500 Meter Row or 400 Meter Run into …

Two sets of:
Hawaiian Squats x 6-8 reps per side
Psoas Pulse x 30 seconds per side
Reach Thrus

x 30 seconds

and then …

One-Two sets of:
Bird Dogs x 10 reps
Single Leg Hip Bridge x 10 reps per side
Hamstring Curl with Foam Roller x 10 reps

Gymnastic Skills & Drills
Every minute, on the minute, for 5 minutes (5 sets) of:
Candlestick Roll to Pistol Squat or Pistol Squat Balance x 8 reps (alternate feet)

Followed by. . .

Every minute, on the minute, for 5 minute (5 sets) of:
Alternating Pistol Squat Negative to Pistol Balance x 4 reps @ 45A1
55+: Hold onto a rack as you lower yourself down

Followed by. . .

2 minutes of:
Banded Alternating Pistol Squat x max reps
55+: Heavy resistance band

Deadlift Progressions
Every 90 seconds for 9 minutes (6 sets):
Deadlift x 3 reps @ 70%

Please focus on speed as you pull from the floor, then reset at the bottom (no touch and go)

EMOM
35-54:
Every minute, on the minute, for 24 minutes (8 sets):
Interval 1 – 15 Double-Unders + 6 Toes-to-Bar
Interval 2 – 15 Double-Unders + 6 Heavy Wall Ball Shots
(30/20 lbs)
Interval 3 – 12/10 Calorie Assault Bike

55+:
Every minute, on the minute, for 24 minutes (8 sets):
Interval 1 – 15 Double-Unders + 6 Toes-to-Bar
Interval 2 – 15 Double-Unders + 6 Heavy Wall Ball Shots
(20/14 lbs to 10′ target)
Interval 3 – 10/8 Calorie Assault Bike

Core Plank Work
Three sets of:
Side Plank Leg Lifts x 8 reps + 20 second hold
Rest 15 seconds between legs;
Unweighted Reverse Hypers x 15 reps (focus on squeezing the glutes)
Rest 15 seconds

Optional Additional Work Sessions

*Please choose to perform only those optional sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully. And remember, this is OPTIONAL.

Optional Additional Mixed Modality Aerobic Session

All Age Divisions
Four rounds for time:
2 Rope Climbs
400 Meter Run

Try to complete this in sub 12:00.