June 26, 2020 – Masters Program

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

and then …

Upper Body Warm-Up
10-12 reps per exercise

Warm-Up Flow
One set of:
50/40 Calorie Assault Bike
30 Overhead Squats (20/15 kg)
30 Bent-Over Barbell Rows (20/15kg)

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.

Handstand Development
Every minute, on the minute, for 2 minutes (2 sets) of complex:
Kick to Handstand on Wall

x 3 reps + Back-To-Wall Handstand Hold x 30 seconds
*Attempt to have your feet together before making contact with the wall, and make contact with the wall as softly as possible.

Followed by. . .

Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Reverse Snow Angels x 20 reps (FAST)
Interval 2 – Side Pressing Handstand Hold

x 30 seconds

*Attempt to remove your foot from the wall and hold the static handstand as long as possible. Return to the wall when necessary to regain your balance.

Followed by. . .

One set of:
Finger Presses x 30 reps @ 2020

Front Squat Progressions

Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 3 reps

*Sets 1-3 = @ 75% of 1-RM
*Sets 4-5 = @ 80% of 1-RM
*Sets 6-7 = @ 85% of 1-RM

Conditioning
35-54:
Four rounds for time of:
10 Single Arm Dumbbell Push-Press Per Arm (50/35 lbs)
12 GHD Sit-Ups
24 Calorie Row

55+:
Four rounds for time of:
10 Single Arm Dumbbell Push-Press Per Arm (35/20 lbs)
12 Anchored Sit-Ups
24 Calorie Row

Strength Accessory Work
Three sets of:
Reverse Hypers x 10-12 reps
Rest 60 seconds
Banded Lat Pull-Downs x 12-15 reps
Rest 60 seconds

Additional Optional Aerobic Based Session

For time:
100 Calorie Row

*Every 2 minutes, complete 5 burpees over the erg, starting at 0:00

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:
200 Meter Jog
100-Foot Single-Arm Overhead Carry Per Arm
10 Right Arm Suitcase Deadlifts
100-Foot Right Arm Suitcase Carry
10 Left Arm Suitcase Deadlifts
100-Foot Left Arm Suitcase Carry
30 Seconds of Side Planks Per Side
60 Seconds of Alternating Scorpion Kicks

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

Three sets of:
*Max Reps of Burpees while holding your breath
Rest 90 seconds between sets

*Each set will begin with 5 power breaths. On the fifth power breath, hold the inhale, perform as many burpees as you can until you need to exhale. When you must exhale, that set ends. Rest a 90 seconds before beginning the power breaths again.

When the running clock reaches 21:00, perform the following…

Every 7 minutes, for 21 minutes (3 sets) for times of:
150 Meter Run OR 30 Mountain Climbers
10 Backpack Deadlifts
16-20 Backpack Bearhug Box Step Overs
10 Backpack Deadlifts
150 Meter Run OR 30 Mountain Climbers

When the running clock reaches 44:00, perform the following:

Two sets of:
10-15 Bodyweight Triceps Extensions
15-20 Alternating Weighted Front Raises
10-15 Biceps Curls
20-30 Race Car Drivers
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:
Today we are hitting another classic sh*t sandwich! Try to see if you can hold on to the dumbbells for all of the deadlifts and step overs. Don’t be surprised when you’re feeling both your legs and grip start to fatigue! Your goal should be to finish each of the sets in 5 minutes or less, giving you at least 2 minutes of rest before starting the next interval.

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:
200 Meter Jog
100-Foot Single-Arm Overhead Carry Per Arm
10 Right Arm Suitcase Deadlifts
100-Foot Right Arm Suitcase Carry
10 Left Arm Suitcase Deadlifts
100-Foot Left Arm Suitcase Carry
30 Seconds of Side Planks Per Side
60 Seconds of Alternating Scorpion Kicks

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

Three sets of:
*Max Reps of Burpees while holding your breath
Rest 90 seconds

*Each set will begin with 5 power breaths. On the fifth power breath, hold the inhale, perform as many burpees as you can until you need to exhale. When you must exhale, that set ends. Rest a 90 seconds before beginning the power breaths again.

When the running clock reaches 21:00, perform the following…

Every 7 minutes, for 21 minutes (3 sets) for times of:
15/12 Calorie Bike or Row
10 Dumbbell Deadlifts
16-20 Dumbbell Box Step Overs
10 Dumbbell Deadlifts
15/12 Calorie Bike or Row

When the running clock reaches 44:00, perform the following:

Two sets of:
10-15 Bodyweight Triceps Extensions
15-20 Alternating Weighted Front Raises
10-15 Biceps Curls
20-30 Race Car Drivers
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:
Today we are hitting another classic sh*t sandwich! Try to see if you can hold on to the dumbbells for all of the deadlifts and step overs. Don’t be surprised when you’re feeling both your legs and grip start to fatigue! Your goal should be to finish each of the sets in 5 minutes or less, giving you at least 2 minutes of rest before starting the next interval.