April 17, 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.

Two sets of:
60 second Jog in Place/Jump Rope/Jumping Jacks
30 seconds of Alternating Single-Leg V-Ups
60 seconds of Alternating Single Leg Deadlifts
60 seconds of Alternating Bird Dogs
30 seconds of Bodyweight Hip Bridges
Rest 60 seconds

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

Complete as many rounds and reps as possible in 15 minutes of:

5 Backpack Burpee Ground to Overhead
10 Jumping Squats
15 Sit-ups
30 Running Man Line Jumps
200 Meter Run OR 30 Jumping Jacks

When the running clock reaches 35:00, perform the following…

Four sets, for max reps, of:
30 seconds of Backpack Upright Rows
Rest 30 seconds

immediately followed by….

Four sets, for max reps, of:
30 seconds of Bent-Over Reverse Flys
Rest 30 seconds

immediately followed by….

Four sets of:
30 seconds of Seated Backpack Press
Rest 30 seconds

immediately followed by….

Four sets of:
45 seconds of Flutter Kicks
Rest 15 seconds

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 Notes:
Today’s intention is to see how hard you can push, and hold on to that pace, for a 15 minute timeframe. The weight and movements should be light enough and short enough to where you should never fail, so there is no reason to stop!

Your accessory work today is an upper body finisher focusing on both horizontal pushing and pulling aspects.

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 Assault Bike/Row/Jog/Jump Rope
30 seconds of Alternating Single-Leg V-Ups

60 second Banded Monster Walk
60 seconds of Alternating Bird Dogs
30 seconds of Kettlebell or Dumbbell Deadlifts
Rest 60 seconds

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

Complete as many rounds and reps as possible in 15 minutes of:
5 Devil’s Presses
10 Dumbbell Front Squats
15 Sit-ups
30 Double-Unders
200 Meter Run OR 15/10 Calorie Assault Bike or Row

When the running clock reaches 35:00, perform the following…

Four sets, for max reps, of:
30 seconds of Upright Rows
Rest 30 seconds

immediately followed by….

Four sets, for max reps, of:
30 seconds of Bent-Over Plate Rows
Rest 30 seconds

immediately followed by….

Four sets of:
30 seconds of Single Dumbbell/Kettlebell/Plate Seated Shoulder Press
Rest 30 seconds

immediately followed by….

Four sets of:
45 seconds of Flutter Kicks
Rest 15 seconds

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 Notes:
Today’s intention is to see how hard you can push, and hold on to that pace, for a 15 minute timeframe. The weight and movements should be light enough and short enough to where you should never fail, so there is no reason to stop!

Your accessory work today is an upper body finisher focusing on both horizontal pushing and pulling aspects.

Mobility & Activation (Primary Session)
Two sets of:
Wall Bridge x 30 seconds
(walk out as far as you are able to staying safe)
Lat and Hip Flexor Combo Stretch x 30 seconds per side

and then …

Single Arm Hang from Bar x 10-15 seconds per side
Over the Shoulder Barbell Stretch x 30 seconds per side

and then …

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

Gymnastic Skills & Drills
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 5 reps
*Put your feet together before making contact with the wall. Contact the wall softly if possible.
Interval 2 – Wall-Facing Handstand Marching

x 20 reps
(To scale, perform using a box: https://youtu.be/De1hukJsqhk)

Followed by. . .

Every 3 minutes, for 12 minutes (4 sets), complete:
15 Calorie Row
25-50′ Handstand Walk

*Choose an option that gives you at leasat 60 seconds of rest. If you don’t have Handstaand Walks then please substitute with Wall Climbs x 3-5 reps

Jerk Progressions
Draw out jerk footwork

Jerk warm up with 45/33 lbs barbell

Three sets of:
Split Jerk x 5 reps with a 3 seconds pause in the dip and a 3 second pause in the catch
Rest 60 seconds

followed by . . .

Every 2 minutes, for 12 minutes, complete:
Behind the Neck Jerk x 2 reps @ 75-80% with a 3 second pause in the receiving position

Rise & Grind
35-54:
Three rounds for time of:
400 Meter Run
50-Foot Front Rack Walking Lunge (50/35 lbs)

55+:
Three rounds for time of:
400 Meter Run
50-Foot Front Rack Walking Lunge (35/20 lbs)

Upper Body Finisher
Three sets of:
20 Dumbbell Lateral Raise
20 Dumbbell Front Raise
20 Dumbbell Strict Overhead Press
(perform as a complex.)
Rest 2 minutes

Optional Additional Nasal Breathing Session
For breathing efficiency and movement qualifty:
Two-Three rounds of:
30 Russian Kettlebell Swings (heavyish)
30 Overhead Squats (empty barbell)
1000 meter Row

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.

Optional Additional Mixed Modal Engine Session
For time:
100/70 Calorie Assault Bike or Bike Erg

Followed by. . .

100/70 Calorie Row

Followed by. . .

1 Mile Run

If possible, please note times for each of the three portions, as well as your total time to completion.