June 10, 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:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Front Leaning Rest
Rest 30 seconds

Followed by…

Two sets of:
45 seconds of Mountain Climbers
45 seconds of Lateral Line Hops
Rest 30 seconds

Followed by…

Two sets of:
30 seconds of Sampson Pulses

each side
30 seconds of Robot Dog
Rest 30 seconds

Followed by…

Two sets of:
30-60 seconds of Handstand Hold
30 seconds of Running Man Line Jumps
Rest 30 seconds

When the running clock reaches 20:00, perform the following:

Complete as many reps possible in 2 minutes of:
30 seconds ofProne Walk Outs
200 Meter Run
Max Reps of Strict Handstand Push-ups in the remaining time

Rest 60 seconds and repeat for a total of FIVE sets.

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

Three sets of:
20-30 Band Pull-Aparts OR 30 seconds of Bent-Over Bat Wing Hold
16-20 Alternating Cossack Squats @ 1111 Tempo
8-10 Single-Arm Backpack Rows per arm @ 2111 Tempo
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 to work on some “sprintervals.” The two minutes goes by fast so you have to work quickly in order to accumulate reps on the strict handstand push-ups. The one minute rest should be sufficient to help you recover enough to hit each interval as hard as the previous. Throughout the sets your shoulders will fatigue and the handstand push-ups will become increasingly difficult, but try to hold on and remain as consistent as possible.

At-Home Workouts (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 Front Leaning Rest
Rest 30 seconds

Followed by…

Two sets of:
45 seconds of Mountain Climbers
45 seconds of Lateral Line Hops
Rest 30 seconds

Followed by…

Two sets of:
30 seconds of Sampson Pulses each side
30 seconds of Robot Dog
Rest 30 seconds

Followed by…

Two sets of:
30-60 seconds of Handstand Hold
30 seconds of Running Man Line Jumps
Rest 30 seconds

When the running clock reaches 20:00, perform the following:

Complete as many reps as possible in 2 minutes of:
30 seconds of Push Press
200 Meter Run
Max Reps of Strict Handstand Push-ups in the remaining time

Rest 60 seconds and repeat for a total of FIVE sets.

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

Three sets of:
20-30 Band Pull-Aparts
16-20 Alternating Cossack Squats @ 1111 Tempo
8-10 Single-Arm Dumbbell or Kettlebell Rows per arm @ 2111 Tempo
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 to work on some “sprintervals.” The two minutes goes by fast so you have to work quickly in order to accumulate reps on the strict handstand push-ups. The one minute rest should be sufficient to help you recover enough to hit each interval as hard as the previous. Throughout the sets your shoulders will fatigue and the handstand push-ups will become increasingly difficult, but try to hold on and remain as consistent as possible.

Primary Session
Mobility & Activation
Band Distracted Hamstring Floss x 60 seconds per side

and then …

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

followed by …

Spend 1-2 minutes working on this drill from one of our favorites, Eric Cressey:
Reach, Round & Rotate

and finish with …

15 Ring Rows (slow and controlled)
15 Push-Ups (slow and controlled)

Ring Muscle-Up Skill Development
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps

followed by …

Every minute, on the minute, for 15 minutes:
Minute 1: Cast Swings x 5-6 reps
Minute 2: Pop Swing x 5-6 reps
Minute 3: Muscle-Up x 1-2 reps (60+: 1-2 Strict Ring Pull-Ups)

followed by …

One set of:
Prone Upper Back Muscle Recruitment for Ring Muscle Ups x 10 reps

Deadlift Progressions

Every 3 minutes, for 15 minutes, complete (5 sets):
Deadlift x 5 reps @ 70% of 1-rm

Conditioning: Double-Unders + Row + Box Step-Overs
35-54:
Every 10 minutes, for 30 minutes, complete:
75 Double-Unders
50 Calorie Row
25 Single Dumbbell Box Step-Overs (50/35 lbs)
400 Meter Run

50+:
Every 10 minutes, for 30 minutes, complete:
50 Double-Unders
50 Calorie Row
25 Single Dumbbell Box Step-Overs (35/20 lbs)
400 Meter Run

Additional Optional Core Development Session
Every minute, on the minute, for 9 minutes:
Station One – Right Side Tall Kneeling Palloff Press x 10 reps @ 2020
Station Two – Left Side Tall Kneeling Palloff Press x 10 reps @ 2020
Station Three – Prone Plank Hold x 45 seconds

Additional Optional Assault Bike Session
For time:
50 Calories

Use the Assault Bike or Echo Bike depending on what you have available.