April 27, 2020 – Masters Program

At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row
30 seconds of Alternating Scorpion Kicks
30 seconds of Sampson Pulses each leg
30 seconds of Alternating Cossack Squats
30 seconds of Superman Hold
30 seconds of Divebomber Push-ups
30 seconds of Inchworm Walk + Scap Push-Up + Press-Up
30 seconds of Shoulder Taps
60 seconds of rest

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 20 minutes (4 sets of):
Station 1: 6-8 Left Leg Bulgarian Split Squats @ 3111
Station 2: 6-8 Right Leg Bulgarian Split Squats @ 3111
Station 3: 45 seconds of Handstand Hold OR Front Leaning Rest
Station 4: 16-20 Backpack Ground to Overhead
Station 5: 45 seconds of Prone Plank from Elbows

When the running clock reaches 40:00, perform the following:

Three sets of:
3-5 Wall Climbs OR 30 seconds of Side Plank with Elbow Extended each side
Rest 30 seconds
Bent Over Backpack Rows x 8-10 reps @ 2111
Rest 30 seconds
Overhead Triceps Extension x 10-15 reps @ 2010
(use any weighted object to which you have access)
Rest as needed

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Note:
The intention of today’s session is to get in some solid upper body volume. During the 20 minute EMOM, focus on the handstand holds and make sure to transition quickly to the backpack ground to overhead.

At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row
30 seconds of Alternating Scorpion Kicks
30 seconds of Sampson Pulses each leg
30 seconds of Alternating Cossack Squats
30 seconds of Superman Hold
30 seconds of Divebomber Push-ups
30 seconds of Inchworm Walk + Scap Push-Up + Press-Up
30 seconds of Shoulder Taps
60 seconds of rest

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 20 minutes (4 sets of):
Station 1: 6-8 Left Leg Bulgarian Split Squats @ 3111
Station 2: 6-8 Right Leg Bulgarian Split Squats @ 3111
Station 3: 45 seconds of Handstand Hold OR Front Leaning Rest
Station 4: 16-20 Alternating Dumbbell Snatches OR Kettlebell Swings
Station 5: 45 seconds of Prone Plank from Elbows

When the running clock reaches 40:00, perform the following:

Three sets of:
Half-Kneeling Arnold Press x 6 reps each arm @ 2111
Rest 30 seconds
Bilateral Dumbbell or Kettlebell Rows x 8-10 reps @ 2111
Rest 30 seconds
Dumbbell Overhead Triceps Extension x 10-15 reps @ 2010
Rest as needed

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Note:
The intention of today’s session is to get in some solid upper body volume. During the 20 minute EMOM, focus on the handstand holds and make sure to transition quickly to the DB snatches or KB swings.

Mobility & Activation (Primary Session)
Banded Scarecrow x 2-3 minutes depending on how tight you feel

T-Spine Hold on Foam Roller x 60 seconds

Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed

Overhead Squat Progression
Every 2 minutes, for 8 minutes, complete (4 sets)
Overhead Squat x 2 reps @ 2211

Snatch Progression
In 20 minutes, build to a 1-RM Snatch with a 2 second pause at your knee

(Perform a regular snatch, but, you’re going to pause at the middle of your knee for 2 seconds in the pull)

Back Squat Progressions
Every 2:30, for 10 minutes (4 sets):
Back Squat x 5 reps @ 72.5% of your 5-RM

*Note: If you do not know your 5-RM, establish that this week instead of doing these sets.

Max Reps Conditioning
All Age Divisions
Complete as many reps as possible in 90 seconds:
18/12 Calorie Row
Max Rep Burpees over Erg
Rest 90 seconds and repeat for a total of THREE sets.

Rest 90 seconds, and then …

Complete as many reps as possible in 90 seconds:
18/12 Assault Bike Calories
Max Rep Half Burpees
Rest 90 seconds and repeat for a total of THREE sets.

Go HARD for each interval – there are only three sets so sprint each interval.

Optional Additional Row Session
For time:
Row 2500 Meters @ 24-26 s/m
Row 2500 Meters @ 20-22 s/m
Row 2500 Meters @ 24-26 s/m
Row 2500 Meters @ 20-22 s/m