April 23, 2020 – Masters Program

Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following:

1 – Take a full rest day. If this is the option you choose, then you are not allowed to feel guilty for not going into the gym. Resting is crucial to advancement in your training so if you choose to rest then have no regrets!
2 – Mobilize. Use your regular training time to mobilize. Find your problem areas and spend some time focusing on those areas. Move through these stretches in the morning or after your training piece.
3 – Active Recovery. This could be swimming, doing a trail run, a low intensity row session or spending time on low impact movements. Whatever activity you choose to do should be a restorative activity and not deplete you for the remaining week of training.

Optional Run Session
Five sets for distances of:
4 Minutes of Running
Rest 2 Minutes

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.

Every minute, on the minute, for 10 minutes (5 sets) of:
Station 1 = 10 Down Ups + Max Reps of Half Burpees
Station 2 = Rest

Immediately followed by…

Every minute, on the minute, for 10 minutes (5 sets) of:
10 Back Pack Ground to Overhead + 10 Back Pack Hugging Lunges + 20 Mountain Climbers

Immediately followed by…

Every minute, on the minute, for 5 minutes (5 sets) of:
20 Jumping Jacks + Max Reps of Air Squats

Immediately followed by…

Every minute, on the minute, for 5 minutes (5 sets) of:
20 Alternating Single-Leg V-Ups or 15-20 Sit Ups

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:
The intention of today’s session is to work on quality reps and moving better.

All together this is going be 30 minutes of constant movement. Focus on the quality of your movement. Pay attention to how your body moves on all the exercises. Controlling your body and not just falling down and crawling up on the burpees for this one. If you need to modify the reps down for the sake of quality today, do it. The goal is not to crush yourself today. We will accumulate as high of volume as we can while maintaining a focus on quality.

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.

Every minute, on the minute, for 10 minutes (5 sets) of:
Station 1 = 10 Down Ups + Max Reps of Half Burpees
Station 2 = Rest

Immediately followed by…

Every minute, on the minute, for 10 minutes (5 sets) of:
Station 1 = 5 Dumbbell Deadlifts + 5 Dumbbell Hang Cleans + 5 Dumbbell Push Press*
Station 2 = Rest

*You will complete as many rounds and reps possible within the minute for this portion. When it is time to work again you will start where you finsihed in the previous minute.

Immediately followed by…

Every minute, on the minute, for 5 minutes (5 sets) of:
30 Double-Unders + Max Reps of Air Squats

Immediately followed by…

Every minute, on the minute, for 5 minutes (5 sets) of:
20 Alternating Single-Leg V-Ups or 15-20 Sit Ups

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:
The intention of today’s session is to work on quality reps and moving better.

All together this is going be 30 minutes of constant movement. Focus on the quality of your movement. Pay attention to how your body moves on all the exercises. Controlling your body and not just falling down and crawling up on the burpees for this one. If you need to modify the reps down for the sake of quality today, do it. The goal is not to crush yourself today. We will accumulate as high of volume as we can while maintaining a focus on quality.