March 18, 2020 – Masters Program

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.

Limited Equipment Option:
When the clock starts, perform…

Two sets of:
90 second Run/Bike/Row (any machine you have access to)
30 second Side Plank (each side)
30 seconds of Dumbbell or Kettlebell Kang Squats
30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold
30 seconds of Alternating Cossack Squats

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 20 minutes (5 sets) of:
Minute 1: 12-15 Dumbbell or Kettlebell Thrusters
Minute 2: 5-8 Devil’s Presses
Minute 3: Max Calorie Row or Bike
Minute 4: Rest

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

Three sets of:
45 seconds of Pronated-Grip Bent-Over Row
Rest 15 seconds
45 seconds of Romanian Deadlifts
Rest 15 seconds
60 seconds of Flutter Kicks
Rest 60 seconds

When the running clock reaches 55:00, perform the following…

5-10 minutes of breath work lying down in a comfortable position.

No Equipment Option:
When the clock starts, perform…

Two sets of:
60 seconds of Down Ups
30 seconds of Russian Baby Makers
30 second Side Plank (each side)
30 seconds of Alternating Cossack Squats
60 second Wall Sit 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 20 minutes (5 sets) of:
Minute 1: 16-20 Jumping Lunges
Minute 2: 30-45 seconds of Mountain Climbers
Minute 3: Max Reps Burpees Over Any Object
Minute 4: Rest

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

Three sets of:
45 seconds of Bent-Over Rows (using a loaded backpack)
Rest 15 seconds
45 seconds of Romanian Deadlifts (using the loaded backpack)
Rest 15 seconds
60 seconds of Flutter Kicks
Rest 60 seconds

When the running clock reaches 55:00, perform the following..

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 (think like you are blowing a whistle)
Brief hold out

Keep the ratio of inhale to exhale at a 1:2.

MAIN SESSION

Mobility, Activation and Warm-Up

T-Spine Opener per Julien

and then …

Shoulder Circuit

Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Prone Plank Walk x 25′

and then

Two sets of:
Banded Glute Bridges x 10 reps
Push-Ups x 10 reps

Bench Press Progressions
Take 10-15 minutes to build to a heavy 2-RM Bench Press

(same thing here – heavy is based on how you are feeling today – not on what you think your max load should be)

Interval Conditioning
Three rounds, for max reps:
60 Seconds Strict Pull-Ups
30 Seconds Rest
60 Seconds Dumbbell Bench Press
30 Seconds Rest
60 Seconds Double-Unders or Single-Unders
60 Seconds Rest

35-54: 50/35 lbs
55+: 35/20 lbs

Upper Body Accessory Strength Work
Four sets of:
Bent-Over Rows x 12 reps
Rest 30 seconds
Banded Tricep Push Downs x 30 reps
Rest 30 seconds
Dumbbell Lateral Raises x 12 reps
Rest 2-3 minutes