April 8, 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:
90 second Jog or High Knees in place (sub Jumping Jacks)
60 second Front Leaning Rest (Plank from Push-Up Position)
30 seconds of Right Side Plank Hip Bounces
30 seconds of Left Side Plank Hip Bounces

30 seconds Static Squat 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.

When the running clock reaches 12:00, perform the following…

Every minute, on the minute, for 24 minutes (6 sets) for max reps of:
Minute 1: 30 seconds of Mountain Climbers
Minute 2: 30 seconds of Sandbag/Backpack Squats (bearhug hold)
Minute 3: 60 seconds of Down Ups
Minute 4: Rest

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

Three sets of:
30 seconds of Bent-Over Reverse Flys – using equal weighted textbooks, or rocks 🙂
Rest 30 seconds
45 seconds of Alternating Reverse Lunges (wearing a backpack)
Rest 15 seconds
60 seconds of Supine Leg Lifts
Rest 60 seconds

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 all about pushing through discomfort.

The 24 minute EMOM is going to test you both physically and mentally. It will be very easy to not push as hard on the Down Ups knowing that there is no set number of reps. What we want you to do is set a goal in your head, something that will challenge you, and fight to finish that number of reps each time through. Remember, you get a minute rest afterwards :).

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

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:
90 second Run/Bike/Row (any machine you have access to)
60 second Front Leaning Rest (Plank from Push-Up Position)
30 seconds of Double Dumbbell or Kettlebell Full + Quarter Squats
30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold
30 Seconds of Bodyweight Hip Bridges

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 12:00, perform the following…

Every minute, on the minute, for 24 minutes (6 sets) of:
Minute 1: 15-18/10-12 Cal Bike or Row
Minute 2: 12-16 Dumbbell or Kettlebell Alternating Arm Thrusters
Minute 3: 60 seconds of Max Reps Devil’s Press
Minute 4: Rest

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

Three sets of:
30 seconds of Good Mornings
Rest 30 seconds
45 seconds of Wide-Stance Dumbbell or Kettlebell Squats
Rest 15 seconds
60 seconds of Supine Leg Lifts
Rest 60 seconds

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 all about pushing through discomfort.

The 24 minute EMOM is going to test you both physically and mentally. It will be very easy to not push as hard on the Devil’s Press knowing that there is no set number of reps. What we want you to do is set a goal in your head, something that will challenge you, and fight to finish that number of reps each time through. Remember, you get a minute rest afterwards :).

Our accessory work for today is purely 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 should be fired up by the end of this!

PRIMARY SESSION
Movement Primer
Three sets not for time of:
60 second Goblet Squat Hold (32/24 kg)
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
Every 5 seconds, for 60 seconds (12 sets) of:
Target Reach Swing

x 1 rep
*The intention is for correct positioning for mounting the bar for toes-to-bar.

Followed by. . .

Every 10 seconds, for 60 seconds (6 sets) of complex:
Target Reach Swing + Toes-To-Bar x 2 reps
*Reps should feel identical.

Followed by. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Toes-To-Bar x 4 reps (unbroken)
*Reps should feel identical.

Check out this video of Travis giving 3 tips to improve your toes-to-bar: https://youtu.be/I72GuIrPTSs

and finish with …

Every 10 seconds, for 60 seconds (6 sets) of:
Kipping or Butterfly Chest-To-Bar Pull-Up x 2-4 reps

Posterior Chain/Glute Development
Three sets of:
Weighted Hip Thrusts x 6-8 reps @ 21X1
Rest 45 seconds
Reverse Snow Angels x 15 reps (slow and controlled)
Rest 45 seconds

EMOM Conditioning
35-54:
Every minute, on the minute, for 21 minutes:
Minute 1 – 15-18/10-12 Calorie Assault Bike
Minute 2 – 30 Double-Unders + 8-10 Pull-Ups
Minute 3 – 6-8 Devils Press (50/35 lb DBs)

55+:
Every minute, on the minute, for 21 minutes:
Minute 1 – 10-12/6-8 Calorie Assault Bike
Minute 2 – 15 Double-Unders + 6-10 Pull-Ups
Minute 3 – 6-8 Devils Press (35/20 lb DBs)

Core Accessory Work
Three sets for max reps, complete:
30 Seconds Russian Twists
30 Seconds Rest
30 Seconds Tuck-Ups
30 Seconds Rest
30 Seconds Flutter Kicks
30 Seconds Rest

Optional Additional Assault Bike Session
Five sets of:
30/20 Calorie Assault Bike
Immediately followed by. . .
60 seconds of Air Squats
Rest 4-6 minutes

Note the following for each set:
1. Time to complete 30/20 Calorie Assault Bike
2. Total Air Squats

*If you do not have access to a sandbag perform with light kettlebells held in the front rack position.