March 30, 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.

Two sets of:
60 seconds of Running or Down Ups
30 seconds of Divebomber Push-Ups
60 seconds of Alternating Reverse Lunges
30 seconds of Plank to Push-Up Transitions
30 seconds of Mountain Climbers
30 second Goblet Squat hold at the bottom
Rest 60 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. Perform this at 75-80% effort.

When the running clock reaches 14:00, perform the following…

Three sets, for max reps, of:
60 seconds of Push Ups
Rest 60 seconds
60 seconds Burpee Jump Backs*
Rest 60 seconds
60 seconds Jumping Lunges
Rest 60 seconds

*Burpee Jump Backs are like burpees, but instead of going to the floor, you drop to the top of a push-up plank position, then jump back to standing.

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

Three sets of:
Plank or Handstand Shoulder Taps x 20 each arm
(Advanced Version)
Bent-Over Reverse Flyes x 10-15 @ 1013
(use small water bottles if you have them, or just closed fists and focus on controlling your muscle contraction)
Bench Dips x 10-15 reps @ 2111
(these can be performed on a chair, couch or any stable surface that will support your load)

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.

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.

Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Divebomber Push Ups
60 seconds of Alternating Reverse Lunges
30 seconds of Right Arm Windmills (Dumbbell or Kettlebell)
30 seconds of Left Arm Windmills (Dumbbell or Kettlebell)
30 seconds of Air Squats
Rest 60 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. Perform this at 75-80% effort.

When the running clock reaches 14:00, perform the following…

Three sets, for max reps, of:
60 seconds Shoulder to Overhead
Rest 60 seconds
*60 seconds Dumbbell or Kettlebell Hang Snatches
Rest 60 seconds
60 seconds Front Rack Alternating Lunges
Rest 60 seconds

*Alternate arms every 3 reps

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

Three sets of:
Half-Kneeling Single-Arm Arnold Press x 8-10 each arm @ 2011
Single-Arm Dumbbell or Kettlebell Row x 8-10 each arm @ 2111
Dumbbell Overhead Triceps Extension x 10-15 reps @ 20X0

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.

Mobility & Activation
Band Distracted Hamstring Floss

x 30 seconds per side
Band Distracted Perfect Stretch x 30 seconds per side

and then …

Every minute, on the minute, for 12 minutes (3 sets):
Station 1 – Jumping Jacks x 30 reps
Station 2 – Russian Baby Makers x 8-10 reps
Station 3 – Banded Pass Thrus in Squat x 15 reps
Station 4 – Prone Walk Outs x 3-5 reps

Narrow Grip Overhead Squat
Every 2 minutes, for 10 minutes, complete (5 sets):
Narrow Grip Overhead Squat x 3 reps @ 3211*

*If you are unable to have a narrow grip then use a wide grip and keep the weight light. This drill is mainly for mobility.

Snatch Progressions
Three sets of:
Upper Cut Drill x 10 reps
Rest as needed

and then …

Every 2 minutes, for 12 minutes (6 sets):
Mid-Thigh Snatch (please use blocks if possible)

*Set 1 = 2 reps @ 60% of 1-RM Snatch
*Set 2 = 2 reps @ 65% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 70% of 1-RM Snatch
*Set 5 = 2 reps @ 75% of 1-RM Snatch
*Set 6 = 1 rep @ 80% of 1-RM Snatch

Back Squat Progressions

Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps

*Sets 1-2 = @ 70%
*Sets 3-5 = @ 75%

Focus on moving as explosively as possible on all reps.

Max Reps Conditioning
Complete as many reps as possible in 2 minutes:
Assault Bike x 20/15 calories
Max Rep Single Dumbbell Box Step-Ups (24/20″)
Rest 2 minutes and repeat for a total of FOUR sets.

35-54: 50/35 lbs
55+: 18/12 Calories; 35/20 lbs

Optional Additional Row Session
For completion:
24 Minutes of Rowing

Pace by feel…work on stroke mechanics and determining ideal stroke rate for maximal efficiency.