June 19, 2020 – Masters Program

Primary Session
Mobility & Activation
Partner Front Rack Assisted Stretch (3 contract/relax per arm)
Tricep Stretch x 20-30 seconds per side

and then …

One-Two sets:
T-Spine Pulse on Bench x 60 seconds
Alternating Shoulder Taps x 30 reps
Wrist Stretch x 20-30 seconds
Wall Walk x 2 reps
Alternating Reverse Lunge x 10 reps

Warm-Up Flow
One set of:
1,000 Meter Row or 1,500 Meter Bike Erg
Farmers Carry x 100′
Air Squats x 30 reps

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.

Handstand Walk Skill Development
Kick to Handstand on Wall with Hands Turned Out x 5-8 reps

and then …

Three sets of:
Wall Facing Handstand Marching x 16-20 reps
*You may scale this by doing Handstand Marching on Box x 16-20 reps
Rest 30 seconds
Kick to Static Handstand Hold (up to 5 attempts to kick to a static handstand hold)
*Have somone spot you for this. If you aren’t able to have a spotter due to social distancing then complete a Wall-Facing Split Handstand Hold x 15 seconds
Rest 30 seconds

Front Squat Progressions
Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 3 reps

*Sets 1-3 = @ 70% of 1-RM
*Sets 4-5 = @ 75% of 1-RM
*Sets 6-7 = @ 80% of 1-RM

The goal here is on perfect positioning & speed.

Conditioning: Row + Wall Ball Shots + Shoulder to Overhead
35-49:
Every 6 minutes, for 24 minutes, complete (4 sets):
Row 500 Meters
20 Wall Ball Shots (20/14 lbs to 10′ target)
10 Shoulder-to-Overhead (135/95 lbs)

50-54:
Every 6 minutes, for 24 minutes, complete (4 sets):
Row 500 Meters
20 Wall Ball Shots (20/14 lbs to 10′ target)
10 Shoulder-to-Overhead (115/75 lbs)

55+:
Every 6 minutes, for 24 minutes, complete (4 sets):
Row 500 Meters
20 Wall Ball Shots (20/10 lbs to 9′ target)
10 Shoulder-to-Overhead (95/65 lbs)

Posterior Chain Accessory Work
Three sets of:
GHD Hip Extensions x 10-12 reps @ 2012
Rest 60 seconds
Banded Face Pulls x 15 reps
Rest 60 seconds

Additional Optional Aerobic Base Session
Every minute, on the minute, for 28 minutes (7 Sets):
Station 1 – 10 Calorie Row
Station 2 – 8 Calorie Assault Bike
Station 3 – Max Rep Burpee to 6″ target
Station 4 – Rest

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 Sampson Pulses per Leg

Immediately followed by…

Two sets of:
60 Second Run/Bike/Row/Jumping Jacks
60 Seconds of Pigeon Pulses per Leg

Immediately followed by…
Two sets of:
30 Seconds of Air Squats
30 Seconds of Bent Over Bat Wing Hold
30 Seconds of Single Leg Deadlifts per Leg
60 Seconds of Prone Plank Hold

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

Four rounds for time of:
400 meter Run OR 50 Mountain Climbers

followed by…

Two rounds of:
3 Back Pack Devils Press
6 Strict Pull Ups OR Backpack Bent Over Rows
9 Backpack Thrusters

TIME CAP = 22 Minutes

*One round consists of the bike or row PLUS two rounds of the 3/6/9. Therefore, you will complete 4 bike/row/run, and 8 rounds of the 3/6/9.

When the running clock reaches 45:00, perform the following:

Complete as many rounds and reps possible in 5 minutes of:
10 Alternating Biceps Curls
10 Dumbbell Overhead Triceps Extensions
20 Weighted Lateral Flys

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 through an 8 round workout that is broken up by a monostructural piece. Try to hit that portion hard and then work through the three rounds as quickly as possible. The monostructural piece gives your body a change of stimulus in order to continuously hit the three rounds hard.

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:
60 Second Run/Bike/Row/Jumping Jacks
60 Seconds of Sampson Pulses per Leg

Immediately followed by…

Two sets of:
60 Second Run/Bike/Row/Jumping Jacks
60 Seconds of Pigeon Pulses per Leg

Immediately followed by…
Two sets of:
30 Seconds of Air Squats
30 Seconds of Bent Over Bat Wing Hold
30 Seconds of Single Leg Deadlifts per Leg
60 Seconds of Prone Plank Hold

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

Four rounds for time of:
40/30 Calorie Bike or Row OR 400 meter Run

followed by…

Two rounds of:
3 Devils Press
6 Strict Pull Ups OR Bent Over Rows
9 Dumbbell Thrusters

TIME CAP = 22 Minutes

*One round consists of the bike or row PLUS two rounds of the 3/6/9. Therefore, you will complete 4 bike/row/run, and 8 rounds of the 3/6/9.

When the running clock reaches 45:00, perform the following:

Complete as many rounds and reps possible in 5 minutes of:
10 Alternating Biceps Curls
10 Dumbbell Overhead Triceps Extensions
20 Weighted Lateral Flys

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 through an 8 round workout that is broken up by a monostructural piece. Try to hit that portion hard and then work through the three rounds as quickly as possible. The monostructural piece gives your body a change of stimulus in order to continuously hit the three rounds hard.