April 13, 2020 – Masters Program

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.

At Home Workout (No Equipment)
Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Bicycles
30 seconds of Right Arm Shoulder Taps
30 seconds of Left Arm Shoulder Taps
30 seconds of Superman Hold
30 seconds of Inchworms
60 seconds of Bottom of Squat Hold
Rest 30 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. Perform this at 75-80% effort.

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

Every minute, on the minute, for 20 minutes (5 sets) of:

Station 1: 10-15 Right Arm Forward Push-Ups
Station 2: 10-15 Left Arm Forward Push-Ups
Station 3: 15-20 Backpack Ground to Overhead OR 20 Alternating Leg V-Ups
Station 4: 10-15 Superman Punches

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

Every minute, on the minute, for 12 minutes (3 sets) of:

Station 1: 30 seconds of Bent-Over Bat Wing Hold
Station 2: 30 seconds of Russian Twist
Station 3: 30 seconds of Supine Leg Lifts
Station 4: 30 seconds of Straight Body Ceiling-Reaching Crunches

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:
The intention of today’s session is to work on upper body muscle endurance.

During the 20-minute EMOM you should be picking a set number of reps you want to achieve, and then strive to do so throughout the entire worout. Ideally each minute will take approximately 30 seconds. You then have the remaining 30 seconds to work on downregulating your heart beat.

The three sets during Part C are meant as a fun core workout to supplement an upper body intensive day. We added in some bat wing holds to balance out the pressing from part B.

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:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Bicycles

30 seconds of Right Arm Shoulder Taps
30 seconds of Left Arm Shoulder Taps
30 seconds of Superman Hold
30 seconds of Inchworms
60 seconds of Bottom of Squat Hold
Rest 30 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. Perform this at 75-80% effort.

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

Every minute, on the minute, for 20 minutes (5 sets) of:
Station 1: 10-15 Right-Arm Push Press
Station 2: 10-15 Left-Arm Push Press
Station 3: 15-20 Kettlebell Swings or Alternating Dumbbell Snatches
Station 4: 3-5 Man-Makers

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

Every minute, on the minute, for 12 minutes (3 sets) of::
Station 1: 30 seconds of Band Pull-Aparts
Station 2: 30 seconds of Russian Twists
Station 3: 30 seconds of Supine Leg Lifts
Station 4: 30 seconds of Straight Body Ceiling-Reaching Crunches

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:
The intention of today’s session is to work on upper body muscle endurance.

During the 20-minute EMOM you should be picking a set number of reps you want to achieve, and then strive to do so throughout the entire worout. Ideally each minute will take approximately 30 seconds. You then have the remaining 30 seconds to work on downregulating your heart beat.

The three sets during Part C are meant as a fun core workout to supplement an upper body intensive day. We added in some band pull aparts to balance out the pressing from part B.

Mobility & Activation (Primary Session)
Two times thru:
T-Spine Pulse on Bench or Couch x 30 seconds
Butterfly Stretch x 30 seconds
KB Ankle Pulse x 30 seconds per side

*We offer a FREE Online Mind-Muscle Mobility Class on Mondays & Fridays at 9am Pacific. Improve mobility, increase mind-muscle connection, strengthen end ranges, and prevent injury. Register here!

and then …

Every minute, on the minute, for 12 minutes (4 sets):
Station 1 – Assault Bike/Run/Row x 45 seconds
Station 2 – Squat Rocks x 45 seconds
Station 3 – 2-4 Wall Climbs

Narrow Grip Overhead Squat Progressions
Every 2 minutes, for 12 minutes, complete (6 sets)
Narrow Grip Overhead Squat x 1 reps

*If you are unable to have a narrow grip then use a wide grip and keep the weight light. This drill is mainly for mobility.

Snatch Progressions
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 3 second pause at knee

*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 2 reps @ 80% of 1-RM Snatch
*Set 4 = 1 rep @ 85% of 1-RM Snatch
*Set 5 = 2 reps @ 80% of 1-RM Snatch
*Set 6 = 2 reps @ 75% of 1-RM Snatch

(Perform a regular snatch, but, you’re going to pause at the middle of your knee for 3 seconds in the pull)

Back Squat Progressions
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 65-70%

Max Reps Conditioning
Complete as many reps as possible in 3 minutes:
35/25 Calorie Row
Max Rep Wall Ball Shots
Rest three minutes and repeat for a total of FOUR sets.

35-54: 20/14 lbs to 10′ target
55+: 20/10 lbs to 9′ target

Optional Additional Row Endurance Session
For time:
Row 8,000 Meters @ prescribed s/m

*0-1000m @ 22 s/m
*1000-3000m @ 24 s/m
*3000-5000m @ 26 s/m
*5000-7000m @ 24 s/m
*7000-8,000m @ 22 s/m