April 29, 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:
30 second Run/Bike/Row/Jump Rope
30 second Prone Plank Hold from Elbows
30 seconds of Down Ups
30 seconds of Ground to Sky Reaches
30 second Run/Bike/Row/Jump Rope
30 second Wall Sit Hold
30 seconds of Down Ups
30 seconds of Pigeon Pulses each leg
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…

Perform six (6) sets for max reps, each against a 90-second running clock of:
1 Burpee Tuck Jump
1 Backpack Clean and Jerk
1 Backpack Bearhug Squats
2 Burpee Tuck Jumps
2 Backpack Clean and Jerks
2 Backpack Bearhug Squats
3 Burpee Tuck Jumps
3 Backpack Clean and Jerks
3 Backpack Bearhug Squats
4…. and so on…

Rest 90 seconds between sets, and start each set where you left off the previous – continuing up the ladder of repetitions throughout the entire six sets. For example, if you get halfway through the round of 5 reps in the first 90 seconds, you’ll start there and proceed to rounds 6 and beyond in the next set.

When the running clock reaches 38:00, perform the following…

Every minute, on the minute, for 12 minutes (4 sets of):
Station 1: 15-20 Bodyweight Hip Bridges
Station 2: 30-45 seconds of Hollow Hold
Station 3: 15-20 Good Mornings

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 to hit some 1:1 work:rest intervals. The reps continue to ascend, but the weight should be something that you can continuously move. The goal is not to go out hot on the first round and fall off by the third round. Instead the goal is to find a sustainable, yet aggressive, pace that you can maintain throughout all 6 sets.

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:
30 second Run/Bike/Row/Jump Rope
30 second Prone Plank Hold from Elbows
30 seconds of Down Ups
30 seconds of Ground to Sky Reaches
30 second Run/Bike/Row/Jump Rope
30 second Wall Sit Hold
30 seconds of Down Ups
30 seconds of Pigeon Pulses each leg
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…

Perform six (6) sets for max reps, each against a 90-second running clock of:
1 Burpee
1 Dumbbell Clean and Jerk
1 Dumbbell Squat
2 Burpees
2 Dumbbell Clean and Jerks
2 Dumbbell Squats
3 Burpees
3 Dumbbell Clean and Jerks
3 Dumbbell Squats
4…. and so on…

Rest 90 seconds between sets, and start each set where you left off the previous – continuing up the ladder of repetitions throughout the entire six sets. For example, if you get halfway through the round of 5 reps in the first 90 seconds, you’ll start there and proceed to rounds 6 and beyond in the next set.

When the running clock reaches 38:00, perform the following…

Every minute, on the minute, for 12 minutes (4 sets of):
Station 1: 10-12 Weighted Hip Bridges (perform Hip Thrusts if you have the ability to elevate your shoulders)
Station 2: 30-45 seconds of Hollow Hold
Station 3: 15-20 Good Mornings

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 to hit some 1:1 work:rest intervals. The reps continue to ascend, but the weight should be something that you can continuously move. The goal is not to go out hot on the first round and fall off by the third round. Instead the goal is to find a sustainable, yet aggressive, pace that you can maintain throughout all 6 sets.

Movement Primer (Primary Session)
Three sets not for time of:
60 second Goblet Squat Hold
20 Banded Face Pulls
10 Leg Complex (2 Alternating Reverse Lunges + Squat)
5 Broad Jumps for max Distance

and then …

Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position – use a box if needed)
Minute 2 – Weighted V-Ups x 10-12 reps
(hold weight overhead for these sets)
Minute 3 – Strict Pull Ups x 6-8 reps

Gymnastic Gainz
If you have Bar Muscle-Ups, then complete:
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – 2 x Descend from Bar + Air Chair Swing
Interval 2 – Bar Muscle-Up x 1 rep

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of complex:
Toes-To-Bar x 7 reps + Bar Muscle-Up x 1 rep
*Rest up to 20 seconds between the toes-to-bar before the performing the bar muscle-up (if necessary).

Followed by. . .

For 60 seconds, perform one set of:
Bar Muscle-Up x max reps
*These can be unbroken or you may accumulate reps by performing single reps with a drop between.

If you do not have Bar Muscle-Ups, then complete:
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Box Jump to Front Support on Bar x 4-6 reps
Interval 2 – Kipping Front Lever (with bent knees) x 6-8 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Back Slide x 10 reps
Interval 2 – Supine Overhead Plate Lift (15#/25#) x 5 reps @ 2020

Followed by. . .

For 60 seconds, perform one set of:
Stationary Dips x max reps

Seated Good Morning Progressions
Three sets of:
Barbell Seated Good Mornings x 8 reps
(Increase load from last week)
Rest 60 seconds

20 Minute AMRAP
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (change to Shoulder-to-Overhead if hip flexors have been extra tired)
20 Pull-Ups
20 Box Jumps (24/20″; Step-Down, no rebounding)

35-49: 135/95 lbs.
50-54: 115/75 lbs.
55+: 95/65 lbs.; Step-Ups are okay

Midline Accessory Work
Four sets for time of:
20 Russian Twists (15/10 lbs plate)
20 V-Ups
20 Flutter Kicks
Rest 60 seconds

Optional Additional Assault Bike Session
Three sets for max calories of:
Assault Bike x 4 Minutes
Rest 60 seconds
Assault Bike x 3 Minutes
Rest 3 Minutes