June 2, 2020 – Masters Program

At-Home No Equipment Option
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.

Complete 3-4 sets at 70-80% of:
2 minute Bike, Row or Run
60 seconds Single Leg Ground to Sky Reaches each leg
60 seconds Front Leaning Rest

Complete as many rounds and reps as possible in 4 minutes of:
10 Burpees
15 Backpack Presses
20 Jumping Lunges
200-Foot Shuttle Run

Rest 60 seconds and repeat for THREE (3) sets.

Start each set where you left off the previous set and record the total number of rounds and reps you achieved for the full AMRAP.

When the running clock reaches 40:00, 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:
Yesterday we sprinted for 60 second intervals; today we’re extending the effort to four minutes, but still looking for a high intensity effort and push in each working set. The goal is to move the reps unbroken and use shuttle run as a spacer to reset your mind to push hard through the other three movements.

At-Home Limited Equipment Option
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…

Complete 3-4 sets at 70-80% of:
2 minute Bike, Row or Run
60 seconds of Single-Leg Ground to Sky Reaches each leg
60 seconds of Front Leaning Rest

When the running clock reaches 20:00, perform the following:

Complete as many rounds and reps as possible in 4 minutes of:
10 Burpees
15 Dumbbell Push Press
20 Dumbbell Lunges
200-Foot Shuttle Run

Rest 60 seconds and repeat for THREE (3) sets.

Start each set where you left off the previous set and record the total number of rounds and reps you achieved for the full AMRAP.

When the running clock reaches 40:00, 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:
Yesterday we sprinted for 60 second intervals; today we’re extending the effort to four minutes, but still looking for a high intensity effort and push in each working set. The goal is to move the reps unbroken and use shuttle run as a spacer to reset your mind to push hard through the other three movements.

Glute Activation Warm-Up (Primary Session)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Cross Under Lunge Crawl x 1 minute per side

A.
Four sets of:
Farmers Carry Bulgarian Split Squats x 6-8 reps per leg @ 3111
Rest 45 seconds between leg; 90 seconds between sets
Supinated Grip Pull-Ups (Chin-Ups) x 6-8 reps @ 5111*
Rest 90 seconds

*If that tempo is challenging then please use assistance

B.
Every minute on the minute for 30 minutes rotate through the following exercises (6 sets):
Minute 1: 45 Seconds of Assault Bike (75-80 RPM for Men; 60-70 for Women)
Minute 2: 60 seconds of Rowing @ 2000 meter PR Pace
Minute 3: Rest
Minute 4: Prowler Push 45 seconds (Medium Weight)
Minute 5: Rest

C.
Three sets of:
Barbell Hip Thrusts x Max Reps in 30 seconds
Rest 30 seconds

35-54: 185/135 lbs
55+: 135/95 lbs

Additional Optional Strongman Accessory Session
A.
Five sets of:
Turkish Get-Ups x 3-5 reps per side
(slow and controlled)
Rest 60 seconds
Russian KB Swings x 40 reps*
Rest 60 seconds

*Weight is up to the athlete

B.
Four sets of:
Double Kettlebell Swings x 5-8 reps (focus on being explosive with your hips)
Broad Jump x 5-8 reps
Rest 60 seconds