June 1, 2020 – Masters Program

*This is a transition week so the volume and intensity will be lower. Please use this week to assess how your body feels and adjust accordingly. Be ready to hit it hard come June 8th for the start of the next cycle!*

At-Home 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:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Divebomb Push-ups
30 seconds of Plank Kick-Throughs With Hand Tap
60 seconds of Face Down Alternating Scorpion Kicks
60 seconds of Robotic Dog
30 seconds of Superman Hold
Rest 60 seconds

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

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1 – 30 Running Man Line Jumps + Max Reps of Backpack Squat Cleans in the Remaining Time
Station 2 – Rest

When the running clock reaches 25:00, perform the following:

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1 – 30 Lateral Line Jumps + Max Reps of Air Squats in the Remaining Time
Station 2 – Rest

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

Three sets of:
Bent-Over Gorilla Rows x 8-10 reps each side
Weighted Side Bends x 20 reps each side
Bodyweight Good Mornings x 30 reps

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 work on intense, short sprints. We would like to see consistent movement and steady, but aggressive pacing. The one minute rest should be just enough to keep you as consistent as possible during the 5 sets of each EMOM. Test yourself here, push hard on the first set and see if you can hold on!

At-Home 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:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Divebomb Push-ups
30 seconds of Plank Kick-Throughs With Hand Tap
60 seconds of Face Down Alternating Scorpion Kicks
60 seconds of Robotic Dog
30 seconds of Superman Hold
Rest 60 seconds

Complete as many rounds and reps as possible in 12 minutes of:
50 Air Squats
50 Double-Unders or Running Man Line Jumps
50 Walking Lunges
50 Backpack Strict Press

Rest 3 minutes, and when the running clock reaches 15:00…

Complete as many rounds and reps as possible in 6 minutes of:
25 Air Squats
25 Double-Unders or Running Man Line Jumps
25 Walking Lunges
25 Backpack Strict Press

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

Three sets of:
Bent-Over Gorilla Rows x 8-10 reps each side
Weighted Side Bends x 20 reps each side
Bodyweight Good Mornings x 30 reps

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 work on intense, short sprints. We would like to see consistent movement and steady, but aggressive pacing. The one minute rest should be just enough to keep you as consistent as possible during the 5 sets of each EMOM. Test yourself here, push hard on the first set and see if you can hold on!

Mobility & Activation (Primary Session)
Distracted Ankle Pulse x 45 seconds per side

into …

Band Distracted Perfect Stretch x 45 seconds per side

into …

Banded Scarecrow x 2-3 minutes depending on how tight you feel

and finish with …

60 seconds Hawaiian Squats (30 seconds per side)
30 seconds Banded Pass Thrus in Squat
30 seconds Band Pull Aparts
30 seconds Plate Presses

30 seconds Kang Squats

A.
Five sets of:
Dumbbell Bench Press x 6-8 reps @ 20X1
Rest 45 secoonds
Prone Plank Hold x 45-60 seconds
Rest 45 seconds

B.
For time:
30 Devils Press

35-54:

50/35 lbs
55+: 40/25 lbs

C.
As Many Rounds and Reps as Possible in 10 minutes:
Bilateral Bent-Over Rows x 10 reps
Tricep Extensions x 15 reps (these can be banded or using a db/kb – your preference)
Bicep Curls x 20 reps (you can use DBs for these and alternate so you complete a total of 10 per arm or you can do banded curls)

The goal is to just continue to move between exercises over the course of 10 minutes.

Additional Optional Row Session
Every 3 minutes, for 24 minutes (8 sets):
Row 250/200 Meters

Note times for every set. The expectation is that you will be giving 100% for every set. It’s ok if you have some drop off later in the workout, but we want to see what our athletes’ recovery looks like after 95+% efforts.