Mobility, Activation & Warm-Up
Two sets of:
Distracted Ankle Mobility Drill x 8-10 pulses per side
Banded Perfect Stretch x 30 seconds per side
Banded Monster Walks x 20 steps fwd / 20 steps backward
Banded Lateral Walks x 20 steps right / 20 steps left
Banded Squats x 10 reps @ 3111 (should take 60 seconds to complete)
and finish with …
Three sets of:
Assault/Echo/BikeErg x 60 seconds (45 seconds easy, 15 seconds sprint)
5 Back Squats @ 45-50% of 1-RM
A.
Five sets of:
3 Back Squats @ 75-78%
Rest 90 seconds between sets
B.
35-54:
Complete as many rounds and reps as possible in 20 minutes of:
15/12 Calorie Echo/Assault Bike OR 200 Meter Run
12 Dumbbell Bench Press (50/35 lbs)
9 Chest to Bar Pull-Ups
6 Strict Handstand Push-Ups
3 Bar Muscle Ups
55+:
Complete as many rounds and reps as possible in 20 minutes of:
15/12 Calorie Echo/Assault Bike OR 200 Meter Run
12 Dumbbell Bench Press (35/20 lbs)
9 Pull-Ups
6 Strict Handstand Push-Ups
3 Chest-to-Bar Pull-Ups
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Up (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted Pull-Ups
Scaling options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
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.
Three sets of:
10 Dumbbell Tate Presses
Max Dumbbell Skull Crushers
Rest as needed
Optional Cooldown
12 Minute Bike, Jog or Walk and every 3 minutes complete 15 Reverse Snow Angels
General Training Notes
Back Squat Focus: Please adjust if your back is blown up from 24.1! You can sub with heavy dumbbell squats or belt squats instead if needed.
Conditioning: We are looking for a consistently paced workout today after the speedy open workout yesterday. Hit the bike at your 20 minute pace, aim for unbroken on the bench, smooth rhythm on the chest to bar, avoid grindy reps on the strict handstand push-ups and then your pace on the bar muscle ups and/or chest to bar pull-ups. The reps are small enough that there shouldn’t be much time spend in transition here and there definitely shouldn’t be much time spent looking at the next implement. Your aim should be to hit one round every 3-4 minutes or so. The bike will be about 45-60 seconds, then from there you’re looking about 1:30-2:00 for the other movements with transitions. Keep the pace consistent.