Wednesday December 10th

HOLIDAY PARTY AT ESCAPE BREWING THIS FRIDAY 7:30Pm
I'll give you a wristband for some free beers this week here at the gym or at Escape

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Body Heat and Mobility
2:00 Cardio Choice
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:20/:20 Active Scorpion Stretch
:30 Prayer Stretch
:20 Extended Plank Reverse Bridge
General Prep
2 Sets: For Quality
20 Lateral Line Hops or 2-3 Shuttle Runs
5 Inchworm to Hollow (3sec Pause)
15 Banded Pull-Aparts
10 Hollow Rocks
10 Alternating V-Ups
8 Bar Kip Swings
4 Strict Knee Raises
Specific Prep and Primer
3 Strict Pull-Ups / Modification
4 Toes to Bar / Modification
2 Shuttle Runs
2 Wall Walks
:10 Sec Ring Plank
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Specific POP's:
- External Shoulder Rotation on Ring Plank
- Moving Hollow Body on Wall Walk
- Low Turn on Shuttles, Braced Midline
- Hollow + Arch Positions on Toes to Bar (Swing before Bar)
- Active Shoulder Positions in Pull-Ups

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"Winterfell"
****if you are not going upside down do 16 atlernating db presses.
20:00 EMOM
Min 1: 6/4 Strict Pull-Ups + 10 Toes to Bar
Min 2: 7 Shuttle Run or 150m Run
Min 3: 4 Wall Walks
Min 4: :40 Ring Plank
Wall Walks: 10in
Score = Rounds Completed

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Level 2:
20:00 EMOM
Min 1: 4/3 Strict Pull-Ups + 8 Toes to Bar
Min 2: 7 Shuttle Run or 150m Run
Min 3: 3 Wall Walks
Min 4: :30 Ring Plank
Wall Walks: 20in
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Level 1:
20:00 EMOM
Min 1: 5 Jumping Pull-Ups + 10 Abmat Sit-Ups
Min 2: 5 Shuttle Run or 100m Run
Min 3: 3 Wall Walks
Min 4: :30 Forearm Plank
Wall Walks: 30in

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Masters 55+:
20:00 EMOM
Min 1: 4/3 Strict Pull-Ups + 8 Toes to Bar
Min 2: 6 Shuttle Run or 150m Run
Min 3: 3 Wall Walks
Min 4: :30 Ring Plank
Wall Walks: 20in

Stimulus: Midline stamina, strict pulling strength, gymnastic control, and sustainable conditioning
RPE: 7-7.5/10

Primary Objective: Complete all 20 minutes at 7/10 RPE
Secondary Objective: Maintain consistent quality on wall walks and strict pull-ups

Workout Notes and Strategy:
“Winterfell” demands consistency and composure. The strict pull-ups into toes-to-bar combo will tax grip and midline early, so focus on smooth reps and avoid going to failure. The shuttle run should be fast but sustainable — think 80-85% effort. Wall walks must be deliberate and technically sound, avoiding pushing these early as fatigue will build in the final 4 minutes. The ring plank becomes increasingly difficult as fatigue builds, so brace the midline and breathe into tension. Athletes who stay composed, move with intention, and avoid redlining will complete all rounds successfully.

Modifications:
- Strict Pull-Ups: Banded strict pull-ups, ring rows, or 6/6 alternating bent-over rows
- Toes-to-Bar: Toes to target, alternating Toes to Bar, Knee raises, leg raises, or strict knees-to-chest
- Run: Reduce shuttle runs, run outside, or choose a machine alternative for the day.
- Wall Walks: Partial walk-ins, pike walk-ins, or :10–:20 handstand hold
- Ring Plank: Floor plank, elevated plank, or hollow hold

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