March 20, 2020 – Masters Program

At Home Workout
Limited Equipment
Warm-Up
Two sets of:
200 Meter Jog
10 Inchworms
20 Alternating Reverse Lunges
10 Russian Baby Makers
100 Foot Farmer’s Carry
10 Down Ups

A.
Complete rounds of 20-18-16-14-12-10 reps at a consistent 75-80% effort pace of:
Weighted Squats @ 21X1 Tempo
V-Ups
Dumbbell or Kettlebell Shoulder Press

For the weighted squats, pick a movement and the necessary equipment that you would like to use, such as back squat or front squat if you have a barbell, goblet squats if you have a kettlebell, or double dumbbell front squats if you have dumbbells. Example: 20 Goblet Squats, 20 V-Ups, 20 Shoulder Press, 18 Goblet Squats, 18 V-Ups, 18 Shoulder Press, etc..

B.
Complete as many rounds and reps as possible in 18 minutes of:
15/10 Calorie Bike or Row
10 Bar-Facing Burpees
5 Ground to Overhead* (50% of 1RM Clean & Jerk)

*No access to a barbell? Perform double dumbbell or kettlebell clean and jerk!

C.
Three sets of:
60 seconds of Max Reps Bodyweight Hip Bridges @ 11X3
30 second Hip Bridge Hold
Rest 60 seconds

No Equipment Needed:
Warm-Up
Two sets of:
200 Meter Jog or 30-60 seconds of High Knee Jog in Place
10 Inchworms
20 Alternating Lateral Lunges
10 Russian Baby Makers
30-60 second Wrist Stretch
10 Down Ups

A.
Complete rounds of 20-18-16-14-12-10 reps at a consistent 75-80% effort pace of:
Alternating Curtsy Squats
V-Ups
Bird Dogs

Example:
20 Alternating Curtsy Squats, 20 V-Ups, 20 Bird Dogs, 18 Alternating Curtsy Squats 18 V-Ups, 18 Bird Dogs, etc….

B.
Complete as many rounds and reps as possible in 18 minutes of:
60 Mountain Climbers (30 per side)
20 Alternating Pistol Squats or Alternating Cossack Squats
10 Down Ups

C.
Three sets of:
60 seconds of Max Reps Bodyweight Hip Bridges @ 11X3
30 second Hip Bridge Hold
Rest 60 seconds

Mobility, Activation and Warm-Up

Spend 5-10 minutes rolling out IT Bands, Hamstrings and Lats

and then …

KB Windmill x 3-5 reps per side (slow and controlled)

and finish with …

Concept2 Warm-Up
Row 60 seconds
Hamstring Curls using Concept2 seat x 15 reps
Row 60 seconds
Prone Plank Crunch using Concept2 seat x 15 reps
Row 60 seconds
Burpees over Concept2 x 10 reps

Strength Work
Three sets of:
Posted Single-Leg Dumbbell Deadlifts x 8-10 reps
Rest 60 seconds
Barbell Hip Thrusts x 6-8 reps
Rest 60 seconds
GHD Sit-Ups x 12-15 reps
Rest 60 seconds

EMOM Conditioning
Every 2 minutes, for 30 minutes, complete:
Station 1 – 25/20 Assault Bike Calories
Station 2 – 25-30 Alternating Dumbbell Snatches
Station 3 – 15-20 Burpee Box Jump-Overs (24/20″”)
Station 4 – 10-15 Toes-to-Bar
Station 5 – 40 Second Side Plank Hold

35-54: 50/35 lbs
55+: 20/15 Assault Bike Calories; 35/20 lbs; Step-Ups Okay

Strength Accessory Work
Two sets of:
Banded Marching in place x 3 minutes
Rest as needed

If you feel good during the first set than add weight by holding a medicine ball to the march.

Optional Additional Nasal Breathing Session
Please check out this article to read about the benefits of nasal breathing

If you’ve been doing the nasal breathing session each week, then check out this article.

A.
For movement efficiency:
50 Bodyweight Walking Lunges
20 Dumbbell Push-Press
60 Calorie Row
20 Dumbbell Push-Press
50 Bodyweight Walking Lunges

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

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.

B.
Three sets of:
100 Meter Sandbag Carry
Rest 30 seconds
10 Sandbag Squats
Rest 30 seconds
100-Foot Plate Pinch Carry
Rest 60-90 seconds