February 6, 2024 – Masters Program

Mobility, Activation & Warm-Up
45-60 Seconds Lat & Hip Flexor Stretch (per side)

and then …

200 Meter Jog
Tableturns x 3 rotations per side
200 Meter Jog
Single Arm Hang from Pull-Up Bar x 15 seconds per side
200 Meter Jog
Plank Transitions x 10 reps

and finish with …

Wall Bridge x 30-45 seconds
(some may elect to sub with this stretch instead)

A.
Shoulder Burner** Grab a friend!
Three sets of:
9 Hand Release Push-Ups
3 Wall Walks
30 Second Nose to Wall Handstand Hold
Rest 90 seconds between sets

B.
35-54:
For time:
15-12-9-6-3 reps of:
Strict OR Kipping Handstand Push-Ups
*Perform 50 Double Unders between each set*

55+:
For time:
15-12-9-6-3 reps of:
Strict OR Kipping Handstand Push-Ups to 3″” riser
*Perform 50 Double Unders between each set*

TIME CAP = 9 MINUTES

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

C.
35-54:
Every minute, on the minute, for 20 minutes (4 sets of):
Station 1: 12/10 Calorie Echo/Assault Bike
Station 2: 12 Toes to Rings
Station 3: 12/10 Calorie Row or SkiErg
Station 4: Max Burpee Ring Muscle Ups
Station 5: Rest

55+:
Every minute, on the minute, for 20 minutes (4 sets of):
Station 1: 10/8 Calorie Echo/Assault Bike
Station 2: 10 Toes to Rings
Station 3: 10/8 Calorie Row or SkiErg
Station 4: Max Burpee Ring Pull Ups
Station 5: Rest

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

D.
One sets of:
Max Distance Bearhug Sandbag Carry
Rest 2 minutes

35-54: 150/100 lbs
55+: 100/50 lbs

If you don’t have a sandbag then any odd object will do, including a 45 lbs plate. Goal is to break no more then 3 times.

Cool Down
Spend 9-12 minutes walking as you try to get back to nasal breathing only.

Every 3 minutes, stop and complete the following:
60 seconds of Banded Scarecrow

General Training Notes
Shoulder Burner: Remember the hand release push-up standard? We are bringing it back! You’ve got a fun shoulder burner to rotate through some push-ups, wall walks and then an iso hold. Hold yourself to a high standard with your movement quality.

HSPU + Double-Under Focus: Each week we’ve been adding volume to your handstand push ups (strict and kipping). Now we are introducing a time component. It is your choice to make this strict or kipping but choose the one you need more work on (not what you are strong at). The double-unders don’t need to be unbroken but the more relaxed your shoulders are, the smoother your dubs will be and better regulation of your breathing (aka recovery).

EMOM Focus: The focus of todays emom is station 3, the max ring muscle-ups/ring pull-ups. The prior stations should have you working for 40-45 seconds. During the 15-20 seconds of recovery what are you doing? Make sure you are (1) mentally staying engaged and positive for the next station, (2) stay moving and (3) regulating your breathing to keep yourself from going into a hypoxic state. Station 4 is a full effort move for 60 seconds. This is the focus so stay moving, be effecient with your muscle-up or pull-up and work all the way to the 60 second mark. Then make a note of how you recover in station 5. Check those 3 boxes I mention above as this is just as important as the work itself. The better you recover, the better you perform.