December 27, 2022 – Masters Program

Warm-Up
One set of:
Run 400 Meters (nasal breathing only)
Front Rack Kettlebell Carry x 100 Meter

followed by …

Two sets of:
Prone Plank Hold x 30 seconds
Alternative Reverse Lunge with Twist x 10 reps (5 per side)
Furniture Slider (or medball) Hamstring Curls x 15 reps

A.
Three sets, not for time, of:
40-80 Double-Unders
1-2 Rope Climbs
Freestanding Handstand Marching x 30 seconds
*you may also try handstand marching on box

B.
Three sets of:
Bulgarian Split Squats x 8-10 reps each leg @ 3011
Rest 30 seconds after each leg
Nordic Curls x 4-6 reps @ 4011
(use band assistance if needed in order to keep the hips fully extended throughout the movement)
Rest 60 Seconds
Bent-Over Double Kettlebell Rows x 8-10 reps @ 2111
(rotate palms from pronated at the bottom to supinated at the top)
Rest 60 seconds

C.
Every minute, on the minute, for 20 minutes (5 sets) of:
Station 1 – 45-second Wall Sit (unweighted)
Station 2 – 15 Wall Ball Shots (weight and height up to you)
Station 3 – 45-seconds of Strict Pull-Ups*
Station 4 – 25 Seated Band-Resisted Rows
https://www.youtube.com/watch?

*If you will be getting 2 or less reps here then complete as many strict pull-ups as you can, then finish with ring-rows

D.
Complete 100 Elbow Jacks

General Training Notes: You’ll get some touches on a variety of things today. You’ll start with some time spent accumulating quality reps on gymnastics work. Then you’ll transition into some accessory strength training. You know that you’ll always get some bulgarian squats programmed during a transition week! 🙂 We love BSS and all the benefits that come with them! Keep the loading appropriate so you can adhere to the tempo. We know that nordic curls can be challenging so use assistance if needed (honestly, most will need assistance) in order to adhere to the tempo. Then you’ll complete a little conditioning piece that will have you sweating but not overly taxed. You’ll cap off the session with a core finisher!

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Row Option
Eight sets of:
Row 500 Meters
Rest 60 seconds

Set the monitor to intervals with a defined 60 second rest. Try to keep all eight sets within 5 seconds of your fastest.