April 21, 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…

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
3 Cossack Squat Each Side
10 Single Leg Ground to Sky Touches
10 Alternating Lunges
30 Second Plank Hold

immediately into…

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Broad Jumps
10 Air Squats
30 Second Front Leaning Rest 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. Perform this at 75-80% effort.

When the running clock reaches 20:00, perform the following…

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Burpees
Push-Ups
Backpack Thrusters
Air Squats

You will perform 10 reps of each movement, then 9 reps of each movement and continue working your way through the workout until you finish with 1 rep of each movement

Time Cap = 15 Minutes

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

Every minute, on the minute, for 5 minutes:
30 Second Hollow Hold

Immediately followed by…

Three sets of:
30 seconds of Russian Twists
30 seconds of Tuck Holds
Rest 30 seconds

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:
Today’s intention is all about finding your time to shine.

Be good at what you are good. Our suggestion would be to recover on the air squats due to the fact that you can not gain much time by pushing those fast. Pick your goal of where you want to push fast. It can be 1,2, or 3 of the movements or you ad in the goal of trying to cut out all transition time. Then you can get a nice mental reset during the reps of air squats.

After the metcon there is 10 minutes dedicated to a nice abdominal burn. One day quarentine will end and we want those abs ready for it!

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…

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
3 Cossack Squat Each Side
10 Single Leg Ground to Sky Touches
10 Alternating Lunges
30 Second Plank Hold

immediately into…

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Broad Jumps
10 Air Squats
30 Second Front Leaning Rest 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. Perform this at 75-80% effort.

When the running clock reaches 20:00, perform the following…

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Dumbbell Burpee Deadlift
Dumbbell Push Press
Air Squats

You will perform 10 reps of each movement, then 9 reps of each movement and continue working your way through the workout until you finish with 1 rep of each movement

Time Cap = 15 Minutes

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

Every minute, on the minute, for 5 minutes:
30 Second Hollow Hold

Immediately followed by…

Three sets of:
30 seconds of Russian Twists
30 seconds of Tuck Holds
Rest 30 seconds

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:
Today’s intention is all about finding your time to shine.
Be good at what you are good. Our suggestion would be to recover on the air squats due to the fact that you can not gain much time by pushing those fast. Pick your goal of either moving the burpee deadlifts fast or moving both dumbbell movements fast and then getting a little mental reset on the air squats.

After the metcon there is 10 minutes dedicated to a nice abdominal burn. One day quarantine will end and we want those abs ready for it!

PRIMARY SESSION
Mobility & Activation
Spend 5 minutes rolling out the lats, t-spine and glutes.

Two sets, just flow thru:
Wrist Stretch x 30-45 seconds
Hawaiian Squat

x 5 reps per side
Butterfly Stretch x 30 seconds
Squat Rocks x 30 seconds

and finish with …

Two sets, with an empty barbell:
Clean Pulls x 3 reps
Muscle Clean x 3 reps
Front Squat with a 3 second pause at the bottom x 3 reps
Hang Power Cleans x 3 reps
Hang Squat Cleans x 3 reps

Front Squat Progressions
Every 3 minutes, for 18 minutes, complete (6 sets):
Front Squat x 2 reps @ 2311

Clean Progressions
Six sets of:
Clean Lift Off + Clean

Rest 2 minutes between sets.

Start at 65% of your 1-RM Clean and build over the course of the six sets. You can drop the bar and reset after your clean lift off.

Upper Body Endurance Conditioning
For time:
15 Strict Handstand Push-Ups
30 Single DB Box Step Overs (24/20″)
50 Single Arm DB Thrusters (25 per arm)
30 Single DB Box Step Overs (24/20″)
15 Strict Handstand Push-Ups

35-54: 50/35 lbs
55+: 35/20 lbs; 5″ riser for Handstand Push-Ups

Progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

Time Cap: 12:00

Optional Additional Barbell Z-Press Progressions
Barbell Z-Press
* Set 1 – 5 reps @ 75% of 1-RM (established 2/18/20)
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.

Optional Additional Strongman Session
A.
Two sets of:
100-Foot Single-Arm Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Sled Drag with Right Hand
Rest 2-3 minutes

B.
Three sets of:
Feet Elevated Dumbbell Hip Bridges x 10-12 reps (increase load from last week)
Rest as you transition to …
Side Lying Banded Leg Raises x 15 reps per side
Rest as you transition to …
Weighted Prone Plank Hold x 60 seconds
Rest as you transition to …