June 24, 2020 – Masters Program

Mobility & Activation

Row 500 meters @ easy pace

and then …

One set of:
Bear Crawl with Wrist Stretch x 30 seconds
Leg Reach x 30 seconds
Dead Hang from Rings x 15 seconds

and finish with …

Two sets of:
Medicine Ball Hamstring Curls x 10 reps
Hollow/Superman Swings on Pull-Up Bar x 8-10 reps
Scap Push-Ups x 5 reps + Push-Ups x 10 reps

Ring Muscle-Up Development
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Ring Swings x 10 reps
Interval 2 – Large Ring Swings x 3 reps

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of complexes:
Interval 1 – Cast Swing + Speed Swing
Interval 2 – Cast Swing + Pop Swing

Rest 60 seconds, then. . .

Every 20 seconds, for 4 minutes (12 sets) of:
Ring Muscle-Up x 1 rep (perfect mechanics)
If you don’t have a ring muscle-up, then complete 1 kipping ring pull-up

Deadlift Progressions
Every 3 minutes, for 15 minutes, complete (5 sets):
Deadlift x 1 rep @ 80% of 1-rm

Conditioning: Row + Burpee Box Jump-Overs + Back Squats
35-54:
Every 8 minutes, for 32 minutes, complete (4 sets):
Row 1,000 meters
15 Toes-to-Bar
8 Back Squats (185/135 lbs)*

55+:
Every 8 minutes, for 32 minutes, complete (4 sets):
Row 1,000 meters
12 Toes-to-Bar
8 Back Squats (135/95 lbs)*

*May be taken from the rack. Please adjust the weight if the back squats are more then 50% of your 1-RM.

Midline Accessory Work
Three sets of:
Side Plank Hip Pulse Ups x 30 seconds per side
Rest 30 seconds
Dragon Flag Negatives x 6-8 reps
Rest 30 seconds

Additional Optional Assault Bike Session
Every 2:30, for 30 minutes, complete (12 sets):
Assault Bike x 20/15 calories

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
60 second Front Leaning Rest
45 seconds of Sampson Pulses per Leg
45 seconds of Pigeon Pulses per Leg
30 seconds of Right Side Suitcase Hold
30 seconds of Left Side Suitcase Hold
30 seconds of Bodyweight Hip Bridges
30 seconds of Power Breathing
Rest 30 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.

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

Every minute, on the minute, for 20 minutes (5 sets of):
Station 1 – 10-15 Toes to Bar OR Alternating Contralateral V-Ups
Station 2 – 10-15 Russian Backpack Swings OR Backpack Ground to Overhead
Station 3 – Max Calories Bike/Row OR 200 Meter Run
Station 4 – Rest

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

Three sets of:
10-15 Weighted Hip Bridges
5-10 Right Arm Forward Push-Ups

5-10 Left Arm Forward Push-Ups
Rest as needed

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 get your heart rate up from the toes to bar and backpack swings, see how hard you can go on the bike or rower, then take a short rest and repeat. Try to aim for a sustainable pace on the bike or rower – or time on the 200 meter run – but one that will leave you thankful for the rest minute afterwards!

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
60 second Front Leaning Rest
45 seconds of Sampson Pulses per Leg
45 seconds of Pigeon Pulses per Leg
30 seconds of Right Side Suitcase Hold
30 seconds of Left Side Suitcase Hold
30 seconds of Bodyweight Hip Bridges
30 seconds of Power Breathing
Rest 30 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.

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

Every minute, on the minute, for 20 minutes (5 sets of):
Station 1 – 10-15 Toes to Bar OR Alternating Contralateral V-Ups
Station 2 – 10-15 Double Dumbbell or Kettlebell Snatches
Station 3 – Max Calories Bike/Row
Station 4 – Rest

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

Three sets of:
10-15 Weighted Hip Bridges
10-15 Single-Arm Dumbbell or Kettlebell Bench Press per arm
Rest as needed

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 get your heart rate up from the toes to bar and snatches, see how hard you can go on the bike or rower, then take a short rest and repeat. Try to aim for a sustainable pace on the bike or rower but one that will leave you thankful for the rest minute afterwards!