June 25, 2020 – Masters Program

Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following:

1 – Take a full rest day.

If this is the option you choose, then you are not allowed to feel guilty for not going into the gym. Resting is crucial to advancement in your training so if you choose to rest then have no regrets!
2 – Mobilize. Use your regular training time to mobilize. Find your problem areas and spend some time focusing on those areas. Move through these stretches in the morning or after your training piece.
3 – Active Recovery. This could be swimming, doing a trail run, a low intensity row session or spending time on low impact movements. Whatever activity you choose to do should be a restorative activity and not deplete you for the remaining week of training.

Optional Run Session
Every 8 minutes, for 32 minutes, complete (4 sets):
1200 Meter Run

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.

Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: Max Distances of 25-Foot Shuttle Runs
Station 2: Rest

Followed by…..

Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: Max Reps of Double-Unders
Station 2: Rest

Followed by…..

Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: Max rounds and reps of 5 Air Squats + 5 Burpee Jump Backs
Station 2: Rest

Followed by…..

Every minute, on the minute, for 12 minutes (3 sets) of:
Station 1: Shuttle Runs (25 foot cones)
Station 2: Max Reps Double Unders
Station 3: Max Reps of 5 Air Squats + 5 Burpee Jump Backs
Station 4: Rest

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:
You are going to get a good, even combo of work and rest. Push the minutes that you are on a working clock so you can feel good about those rest periods.

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.

Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: Max Distances of 25-Foot Shuttle Runs
Station 2: Rest

Followed by…..

Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: Max Reps of Double-Unders
Station 2: Rest

Followed by…..

Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: Max rounds and reps of 5 Air Squats + 5 Burpee Jump Backs
Station 2: Rest

Followed by…..

Every minute, on the minute, for 12 minutes (3 sets) of:
Station 1: Shuttle Runs (25 foot cones)
Station 2: Max Reps Double Unders
Station 3: Max Reps of 5 Air Squats + 5 Burpee Jump Backs
Station 4: Rest

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:

You are going to get a good, even combo of work and rest. Push the minutes that you are on a working clock so you can feel good about those rest periods.