April 1, 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 seconds of Bunny Hops
30 seconds of Russian Baby Makers
60 second Prone Plank Hold
30 seconds of Right Leg Plyometric Bulgarian Split Squat
30 seconds of Left Leg Plyometric Bulgarian Split Squat
30 second Static Squat Hold

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. This should be performed at 75-80%

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

Four sets, for max reps, of:
45 seconds of Smurf Jumping Jacks
Rest 45 seconds
45 seconds of Jumping Squats
Rest 45 seconds
*45 seconds Half Burpees
Rest 45 seconds

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

Three sets of:
20 Death March Steps
immediately followed by…
30 Banded Good Mornings
immediately followed by…
30 second Supine Bridge Hold
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.

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.

Two sets of:
90 second Run/Bike/Row (any machine you have access to)
60 second Prone Plank Hold
30 seconds of Right Leg Plyometric Bulgarian Split Squat
30 seconds of Left Leg Plyometric Bulgarian Split Squat
30 second Static Goblet Squat Hold
Rest 60 seconds

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. This should be performed at 75-80%

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

Four sets, for max reps, of:
30 seconds of Dumbbell or Kettlebell Front Squats
Rest 60 seconds
30 seconds of Dumbbell Burpee Deadlifts
Rest 60 seconds
30 seconds of Rowing or Assault Bike (for calories)
Rest 60 seconds

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

Three sets of:
20 Dumbbell or Kettlebell Death March Steps
immediately followed by…
30 Banded Good Mornings
immediately followed by…
30 second Supine Bridge Hold
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.

Movement Primer
Three sets, not for time, of:
60 second Goblet Squat Hold
5 Farmers Hold Dumbbell RNT Split Squats each leg
5 Broad Jumps for Max Distance

Gymnastics Skills Warm-Up
Every minute, on the minute, for 6 minutes:
Minute 1 – Nose-to-Wall Handstand Hold x 30 seconds
Minute 2 – V-Ups x 15 reps
Minute 3 – Bent Over DB Rows (light) x 10 reps

Gymnastic Skills & Drills
Chest-to-Bar Pull-Up Negatives x 5 reps @ 31A1

and then …

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Bouncing Knees-To-Chest x 40 reps
Interval 2 – Straight Body Ceiling-Reaching Crunches x 30 reps

Followed by …

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Toes-To-Bar x 6-10 reps (FAST)
Interval 2 – Elbow Jacks x 15 reps

Followed by. . .

Every minute, on the minute, for 3 minutes:
Chest-to-Bar Pull-Ups x 4-8 reps
(focus on technique and quality reps – you may either kip or butterfly these reps)

Posterior Chain/Glute Development
Three sets of:
Weighted Hip Thrusts

x 8-10 reps @ 21X1
Rest 45 seconds
Bat Wings x 5 reps @ 1515
Rest 45 seconds

EMOM – Double-Unders + Muscle-Ups/Ring-Dips + Assault Bike
35-54:
Every minute, on the minute, for 20 minutes:
Odd Minutes – 30 Double-Unders + 2-5 Muscle-Ups
Even Minutes – Max Calorie Assault Bike

Score is total calories of Assaut Bike across the 10 sets.

55+:
Every minute, on the minute, for 20 minutes:
Odd Minutes – 15 Double-Unders + 2-5 Ring Dips (please use a band for assistance if needed)
Even Minutes – Max Calorie Assault Bike

Score is total calories of Assaut Bike across the 10 sets.

Scaled options for the workout:
Single-Unders instead of Double-Unders
Muscle-Ups
Box Jump to Full Support
Muscle-Up Transition Feet on Floor; Feet on Box; Calves on Box

Core Accessory Work
Three sets for max reps:
Plank Shoulder Taps x 45 seconds
Rest 15 seconds
Mountain Climbers x 45 seconds
Rest 15 seconds
Tuck-Ups x 45 seconds
Rest 75 seconds

Optional Additional Assault Bike Session
Six sets for max calories:
30 second Assault Bike Sprint @ 90-95%
Rest 15 seconds
15 second Assault Bike Sprint @ 95+%
Rest 2 minutes