March 27, 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. Click here for the full workout briefing. 

When the clock starts, perform…

Two sets of:
60 Jumping Jacks or High Knee Jog in Place
10 Bird Dogs each side
60 seconds of Bottom of Air Squat Hold
10 Russian Baby Makers
60 second Alternating Shoulder Taps in
10 Burpee Tuck Jumps

When the running clock reaches 15:00, perform the following…

Four sets of:
60 seconds of Wide-Stance Air Squats @ 22X1
60 seconds of Superman Hold
60 seconds of Reverse Snow Angels @ 2222 Tempo
Rest 60 seconds

When the running clock reaches 35:00, perform the following…

Complete as many rounds and reps as possible in 10 minutes of:
30 Russian Twists
12 Alternating Jumping Lunges
9 Bodyweight Hip Bridges
6 Burpees

When the running clock reaches 50:00, perform the following…

Four sets of:
8 Divebomber Push-Ups
Rest 30 seconds

immediately followed by….

Four sets, for max reps, of:
Wide-Grip Push-Ups
Rest 30 seconds

immediately followed by….

Four sets of:
30 second Bodyweight Bat Wing Hold
Rest 30 seconds

immediately followed by….

Four sets of:
8 Sit Ups
Rest 20 seconds

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. Click here for the full workout briefing.

When the clock starts, perform…

Two sets of:
60 seconds of Assault Bike or Row
10 Bird Dogs each side
60 seconds of Bottom of Air Squat Hold
10 Russian Baby Makers
60 second Farmer’s Hold
10 Dumbbell Burpee Deadlifts

When the running clock reaches 15:00, perform the following…

Four sets of:
60 seconds Monster Walk
60 seconds Banded Good Mornings
60 seconds of Banded Face Pulls
Rest 60 seconds

When the running clock reaches 35:00, perform the following…

Complete as many rounds and reps as possible in 10 minutes of:
15/12 Calorie Assault Bike, Row, Ski Erg or Run
1 Round of “DT”*

*”DT” is a complex of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

Choose a weight that possible for you to perform the first few rounds unbroken. Typically “DT” is performed with a barbell at 155lbs/105lbs. You may use dumbbells, kettlebells, sandbags, loaded backpacks or any other object that you can safely perform these ranges of motion with.

When the running clock reaches 50:00, perform the following…

Four sets of:
8 Dumbbell Bench (moderate weight)
Rest 30 seconds

immediately followed by….

Four sets for max reps of:
Unbroken Push-ups
Rest 30 seconds

immediately followed by….

Four sets of:
8 Dumbbell Reverse Flys
Rest 30 seconds

immediately followed by….

Four sets of:
8 Sit Ups
Rest 20 seconds

Mobility & Activation
Two sets of:
Wall Bridge x 30 seconds
(walk out as far as you are able to staying safe)
Lat and Hip Flexor Combo Stretch x 30 seconds per side

and then …

Single Arm Hang from Bar x 10-15 seconds per side
Over the Shoulder Barbell Stretch x 30 seconds per side

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

Gymnastic Skills & Drills
For completion:
20 Donkey Kicks

followed by …

10 Freestanding Split Handstands

followed by …

Four sets of:
3 Wall Climbs + 10 Wall Facing Handstand Marching*
Rest 60 seconds

Scaled version:
*Handstand Marching on Box

Split Jerk Progressions
Draw out jerk footwork

Jerk warm up with 45/33 lbs barbell

Three sets of:
Split Press x 5 reps
Rest 60 seconds

followed by . . .

Three sets of:
Split Jerk x 5 reps with a 3 seconds pause in the dip and a 3 second pause in the catch
Rest 60 seconds

followed by . . .

Every 2 minutes, for 12 minutes, complete:
Behind the Neck Jerk x 3 reps @ 65-70% with a 3 second pause in the receiving position

Working from behind the neck makes for a great opportunity to focus on proper footwork and leg drive since worrying about getting the head out of the way in the jerk has been eliminated. The barbell is going straight up when behind the neck, allowing you to focus more on your footwork. If you experience shoulder pain in this position due to limited mobility then please go from the front rack position.

Please use jerk blocks if possible. Drop the bar after each jerk, then re-rack on your back.

Gymnastic Based Conditioning
35-49:
Three rounds for time of:
25 Pull-Ups
50-Foot Handstand Walk
100-Foot Single-Arm Overhead Walking Lunge (50/35 lbs – 50′ Left Arm/50′ Right Arm)

50-54:
Three rounds for time of:
20 Pull-Ups
25-Foot Handstand Walk
100-Foot Single-Arm Overhead Walking Lunge (50/35 lbs – 50′ Left Arm/50′ Right Arm)

55+:
Three rounds for time of:
15 Pull-Ups
15-Foot Handstand Walk
100-Foot Single-Arm Overhead Walking Lunge (35/20 lbs – 50′ Left Arm/50′ Right Arm)

If you don’t have Handstand Walks then please substitute with:
Push-Press x 20 reps
35-54: 95/65 lbs
55+: 65/45 lbs

Upper Body Strength Finisher
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Optional/Additional Nasal Breathing Session
A.
As many rounds and reps as possible in 20 minutes:
20 Calorie Row
100′ Farmers Carry (35-54: 32/24 kg; 24/16 kg)
30 Air Squats
60 Seconds Plank 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.

New to Nasal Breathing workouts? Check out this article.

B.
Rotate through the following movements over the course of 10-15 minutes:
Row 60 seconds
Hip Flexor Stretch x 60 seconds per side (focus on intentional breathing)
Overhead Squat Hold Rack Hold x 60 seconds (use a PVC pipe and set up under a rack. Use the rack to hold the pvc pipe in a positon that gives you a slight stretch thru the pecs while holding your overhead squat position)
Childs Pose x 60 seconds