April 22, 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:
45 second Jog in Place/Jumping Jacks/Line Jumps
45 second Plank Hold from Elbow Position
45 second Jog in Place/Jumping Jacks/Line Jumps
45 seconds of Ground to Sky Reaches
45 second Jog in Place/Jumping Jacks/Line Jumps
45 second Wall Sit Hold
45 second Jog in Place/Jumping Jacks/Line Jumps
45 seconds of Bodyweight Hip Bridges
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.

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

Every minute, on the minute, for 3 minutes (1 set) for max reps of:
Station 1: 20 seconds of Jumping Lunges
Station 2: 20 seconds of Backpack Deadlifts
Station 3: 20 seconds of Push-Up + Alternating Taps

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

Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: Number of Jumping Lunges you achieved during the initial 3 minute EMOM
Station 2: Number of Backpack Deadlifts you achieved during the initial 3 minute EMOM
Station 3: Number of Push-Up + Alternating Tap you achieved during the initial 3 minute EMOM

When the running clock reaches 42:00, perform the following…

Every minute, on the minute, for 9 minutes (3 sets) of:
Station 1: 30 seconds of Upright Rows (Use a Backpack or Gallon Jug)
Station 2: 30 seconds of Death Marches (Bodyweight or Bearhugging Backpack)
Station 3: 30 seconds of Frog Pumps

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’s intention is NOT SANDBAGGING the 3 minute EMOM!

The 3 minute EMOM will determine your reps for the remainder of the workout. That does not give you an excuse to go easy on that portion.

Call it a character test. Go hard during the first 3 minutes, take your 2 minute rest, and then try to hold on for the 18 minute EMOM afterwards. Remember, pain is only temporary :).

Our accessory work for today is posterior based. Strong hamstrings and a strong back lead to a strong everything, so we are going to give you a set amount of time to work to get as many QUALITY reps in as you can. Your posterior chain should be fired up by the end of this workout!

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:
45 second Run/Bike/Row/Jump Rope
45 second Plank Hold from Elbow Position
45 second Run/Bike/Row/Jump Rope
45 seconds of Ground to Sky Reaches
45 second Run/Bike/Row/Jump Rope
45 second Wall Sit Hold
45 second Run/Bike/Row/Jump Rope
45 seconds of Bodyweight Hip Bridges
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.

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

Every minute, on the minute, for 3 minutes (1 set) for max calories/reps of:
Station 1: 20 seconds of Rowing, Bike Erg or Assault Bike
Station 2: 20 seconds of Dumbbell Ground to Overhead
Station 3: 20 seconds of Renegade Rows

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

Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: Number of Calories of Bike or Row you achieved during the initial 3 minute EMOM
Station 2: Number of Reps of Dumbbell Ground to Overhead you achieved during the initial 3 minute EMOM
Station 3: Number of Reps of Renegade Rows you achieved during the initial 3 minute EMOM

When the running clock reaches 42:00, perform the following…

Every minute, on the minute, for 9 minutes (3 sets) of:
Station 1: 30 seconds of Upright Rows
Station 2: 30 seconds of Death Marches
Station 3: 30 seconds of Frog Pumps

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’s intention is NOT SANDBAGGING the 3 minute EMOM!

The 3 minute EMOM will determine your reps for the remainder of the workout. That does not give you an excuse to go easy on that portion.

Call it a character test. Go hard during the first 3 minutes, take your 2 minute rest, and then try to hold on for the 18 minute EMOM afterwards. Remember, pain is only temporary :).

Our accessory work for today is posterior based. Strong hamstrings and a strong back lead to a strong everything, so we are going to give you a set amount of time to work to get as many QUALITY reps in as you can. Your posterior chain should be fired up by the end of this workout!

PRIMARY SESSION
Movement Primer
Two-Three sets, not for time, of:
60 second Goblet Squat Hold
5 Farmers Hold Dumbbell 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 – Strict Pull-Ups x 3-5 reps

Gymnastic Gainz
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Strict Chest-To-Bar Pull-Up x 2-3 reps @ 31X1 (use a band if you need assistance getting your chest to the bar)
Interval 2 – Baby Butterfly Pull-Up x 6-10 reps
*Do these slow and smoothly and avoid kipping.

Rest 60 seconds, then. . .

Every 30 seconds, for 4 minutes (4 sets) of complex:
Interval 1 – 20 Seconds Flutter Kicks
Interval 2 – 3-4 Toes-to-Bar*

*Try to practice efficient kipping by keeping the head neutral and breathing during the sets. Check out this article for tips on how to improve your toes-to-bar efficiency

Seated Barbell Good Mornings
Four sets of:
Seated Barbell Good Mornings x 8-10 reps @ 3011
Rest 60 seconds

AMRAP x 2
35-54:
Complete as many rounds and reps as possible in 10 minutes:
10 Burpee Box Jump-Overs (24/20″)
15 Deadlifts (225/155 lbs)
20 Toes-to-Bar
25 Calorie Row

Rest 5 minutes, and when the running clock reaches 15:00…

Complete as many rounds and reps as possible in 10 minutes:
10 Box Jump-Overs (24/20″)
15 Deadlifts (185/125 lbs)
20 Sit-Ups
25 Calorie Row

Note rounds and reps for both sets separately.

55+:
Complete as many rounds and reps as possible in 10 minutes:
10 Burpee Box Jump/Step-Overs (24/20″)
15 Deadlifts (185/125 lbs)
20 Toes-to-Bar
25 Calorie Row

Rest 5 minutes, and when the running clock reaches 15:00…

Complete as many rounds and reps as possible in 10 minutes:
10 Box Jump/Step-Overs (24/20″)
15 Deadlifts (155/105 lbs)
20 Sit-Ups
25 Calorie Row

Note rounds and reps for both sets separately.

Travis Core Workout
Two-Three sets of:
Inch Worm Reach and Hold (3 seconds) x 5 reps
Side Crunches x 10 reps
Tuck Rocks x 20/40 reps
Side Plank (right and left) Forward/Backward Hips x 10 reps
Seated Straddled Leg Lift Hold x 5 seconds
Rest as needed

Optional Additional Assault Bike Session
Four sets for calories of:
5 Minutes of Assault Bike
Rest 2:30 Minutes