April 3, 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 seconds of Running, High Knees or Bunny Hops
20 Alternating Arm V-Ups
60 seconds of Static Squat Hold
20 Bird Dogs (10 each side)
60 seconds of Side Plank (30 seconds each side)
20 Alternating Cossack Squats with a 2-second pause on each side
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. Perform this at 75-80% effort.

When the running clock reaches 18:00, perform the following…

Every 5 minutes, for 15 minutes (3 sets) of:
30 seconds of Side Plank Reach-Throughs (Left Side)
30 seconds of Side Plank Reach-Throughs (Right Side)
30 seconds of Single-Leg Deadlifts (Right Leg)
30 seconds of Single-Leg Deadlifts (Left Leg)
30 seconds of Hollow Hold
30 seconds of Handstand Hold or Pike Press Hold
30 seconds of Wall Sit Hold
30 seconds of Air Squats

When the running clock reaches 36:00, perform the following…

Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Pistol Squats
15 Superman Arches
10 Handstand Push-Ups or Pike Push-Ups

or…

20 Alternating Lunges
20 Push-Ups
15 Superman Arches

When the running clock reaches 54:00, perform the following…

Two sets of:
30 seconds of Prone Plank
30 seconds of Flutter Kicks
30 seconds of Leg Lift-Overs
30 seconds of Hollow Hold
Rest 60 seconds

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 seconds of Assault Bike or Rowing
20 Alternating Arm V-Ups
60 seconds of Static Squat Hold
20 Bird Dogs (10 each side)
60 seconds of Side Plank (30 seconds each side)
20 Alternating Cossack Squats with a 2-second pause on each side
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. Perform this at 75-80% effort.

When the running clock reaches 18:00, perform the following…

Every 5 minutes, for 15 minutes (3 sets) of:
100-Foot Suitcase Carry (50′ each side)
60 seconds of Dumbbell or Kettlebell Deadlifts
100-Foot Single-Arm Dumbbell or Kettlebell Front-Rack Carry (50′ each side)
60 seconds of Single-Arm Dumbbell or Kettlebell Front Squat (30 seconds each arm)

When the running clock reaches 36:00, perform the following…

Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Pistol Squats
15 Alternating Dumbbell Snatches
10 Handstand Push-Ups

When the running clock reaches 54:00, perform the following…

Two sets of:
30 seconds of Prone Plank
30 seconds of Flutter Kicks
30 seconds of Leg Lift-Overs
30 seconds of Weighted Hollow Hold
Rest 60 seconds

Mobility & Activation
Y’s, T’s & W’s (do these on an elevated bench if possible) x 8-10 reps

and then …

Upper Body Warm-Up Series x 10 reps each

and then …

Two sets of:
30 Seconds Down Ups
15 Seconds Rest
30 Seconds Arm Swings (forward/backward)
15 Seconds Rest
30 Seconds Push-Ups
15 Seconds Rest
30 Seconds Butterfly Sit-Ups
15 Seconds Rest

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

Followed by. . .

Every 30 seconds, for 90 seconds (3 sets) of:
Interval 1 – Handstand Walk x 4 meters or Wall Climbs x 2 ascents

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Freestanding Handstand Marching x 30 reps (or 30 seconds max effort)*
Interval 2 – Hand Plank Shoulder Taps x 30 reps

*If you don’t have Freestanding Handstand then substitute with Donkey Kicks x 5-8 reps

Split Jerk Progressions
Draw out jerk footwork

Jerk warm up with 45/33 lbs barbell:

Three sets of:
Split Press x 5 reps
Rest 60 seconds

followed by . . .

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 3 rep @ 70-75% with a 3 second pause in the receiving position

“Full Throttle”
35-54:

Four rounds for time of:
12 Chest-to-Bar Pull-Ups
24 Wall Ball Shots (20/14 lbs to 10′ target)

55+:
Four rounds for time of:
12 Chin-Over-the-Bar Pull-Ups
24 Wall Ball Shots (20/10 lbs to 9′ target)

Time Cap: 10:00

Upper Body Strength Finisher
Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 2 minutes

Optional Additional Nasal Breathing Session
Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
30/20 Calories of Assault Bike or Row
20 Dumbbell Push-Press
20 Weighted Sit-Ups

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.

New to Nasal Breathing workouts? Check out this article