April 28, 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…

Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of Alternating Cossack Squat
Minute 2: 45 Second Knee Plank Hold
Minute 3: 16 Slow Mountain Climbers – hold each position for one second
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.

When the running clock reaches 18:00, perform the following…

Complete as many rounds and reps possible in 15 minutes of:
200 Meter Run
20 Push Ups
20 Sit Ups
10 Alternating Lunges

When the running clock reaches 36:00, perform the following…

Three sets of:
45 seconds of Hollow Rocks
Rest 30 seconds
45 seconds of Arch Rocks
Rest 30 seconds

followed by…

One set of:
2 minutes of Knee Plank Hold

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
Today’s intention is to have fun with your own goal for this workout. Here are some suggested goals:
*How quickly you can run your 200 meters?
*How many unbroken reps can you perform each time?
*How much weight can you handle for the duration of the workout?

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…

Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of Alternating Cossack Squat
Minute 2: 45 Second Knee Plank Hold
Minute 3: 16 Slow Mountain Climbers – hold each position for one second

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.

When the running clock reaches 18:00, perform the following…

Complete as many rounds and reps possible in 15 minutes of:
200 Meter Run
20 Dumbbell Push Press
10 Alternating Reverse Lunges with DB Farmer’s Carry
5 Burpee Dumbbell Deadlifts

When the running clock reaches 36:00, perform the following…

Three sets of:
45 seconds of Hollow Rocks
Rest 30 seconds
45 seconds of Arch Rocks
Rest 30 seconds

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
Today’s intention is to have fun with your own goal for this workout. Here are some suggested goals:
*How quickly you can run your 200 meters?
*How many unbroken reps can you perform each time?
*How much weight can you handle for the duration of the workout?

Mobility & Activation (Primary Session)
Spend 5-7 minutes rolling out the lats and t-spine, then …

Banded Hamstring Pulse x 30 seconds per side

and then …

Deep Squat Progressions x 5-7 reps

Followed by …

Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)

Front Squat Progressions
Take 15 minutes to build to a heavy Front Squat with a 3 second pause at the bottom.

Clean Progressions
Six sets of:
Power Clean + Hang Clean
Rest 2-3 minutes

Start at 65% of your 1-RM Clean and build over the course of the six sets.

Upper Body/Gymnastics Conditioning
35-54:
Three sets for times of:
Run 400 Meters
5 Ground to Overhead (185/135 lbs)
15 Strict Handstand Push-Ups
20 Toes-to-Bar
Rest 3 minutes

55+:
Three sets for times of:
Run 400 Meters
5 Ground to Overhead (155/105 lbs)
10 Strict Handstand Push-Ups to 5″ riser
20 Toes-to-Bar
Rest 3 minutes

If a set is taking you more than 5 minutes, you need to scale it back and keep your time under 5 minutes for each set.

Progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups

Hamstring Curl Handstand Push-Ups

Optional Additional Barbell Z-Press Session
Barbell Z-Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets.

Optional Additional Strongman Accessory Session
A.
Four sets of:
100-Foot Harnessed Sled Pulls
Rest 2-3 minutes

If you don’t have access to a sled, then please substitute with …

Four sets of:
Banded March x 2 minutes
Rest 2-3 minutes

B.
Three sets of:
Banded Clam Shells x 15 reps per side
Rest as you transition to …
Weighted Prone Plank Hold x 60 seconds
Rest as you transition to …