May 1, 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 Assault Bike or Row
30 seconds of Bird Dogs each side
60 seconds of Wall Sits
30 seconds of Russian Baby Makers
60 second Overhead Backpack Hold
30 seconds of Bodyweight Good Mornings
Rest 60 seconds

When the clock reaches 15:00, complete the following…

For time:
200 Meter Run or or 50 Mountain Climbers

When the clock reaches 17:00, complete the following…

Three rounds for time of:
10 Backpack Deadlifts
8 Backpack Clean and Jerks
6 Packpack Thrusters

Time Cap = 5 minutes

When the clock reaches 22:00, complete the following…

For time:
200 Meter Run or or 50 Mountain Climbers

When the clock reaches 24:00, complete the following…

Three rounds for time of:
10 Backpack Front Squats
8 Backpack Shoulder to Overhead
6 Backpack Overhead Alternating Lunges

Time Cap = 5 minutes

When the clock reaches 29:00, complete the following…

For time:
200 Meter Run or or 50 Mountain Climbers

*If you only have one Dumbbell or Kettlebell, perform half the reps on the right arm, and half the reps on the left arm, each round.

When the clock reaches 35:00, complete the following…

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1 – 30 seconds of Front Leaning Rest
Station 2 – 30 seconds of Biceps Curls
Station 3 – 30 seconds of Triceps Extensions

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 work on moving some weight around with an elevated heart rate. The backpack and movements should be light enough and short enough to where you should never fail, so there is no reason to stop! Hit the mountain climbers or run hard, try to down-regulate your heart rate as much as you can, and then try to keep pushing even with an elevated heart rate!

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 seconds of Assault Bike or Row
30 seconds of Bird Dogs each side
60 seconds of Wall Sits
30 seconds of Russian Baby Makers
60 seconds of Farmer’s Hold
30 seconds of Goblet Hold Good Mornings
Rest 60 seconds

When the clock reaches 15:00, complete the following…

For time:
200 Meter Run or 20/15 Cal Bike or Row

When the clock reaches 17:00, complete the following…

Three rounds for time of:
10 Deadlifts
8 Hang Cleans
6 Thrusters

Time Cap = 5 minutes

When the clock reaches 22:00, complete the following…

For time:
200 Meter Run or 20/15 Cal Bike or Row

When the clock reaches 24:00, complete the following…

Three rounds for time of:
10 Front Squats
8 Shoulder to Overhead
6 Overhead Alternating Lunges

Time Cap = 5 minutes

When the clock reaches 29:00, complete the following…

For time:
200 Meter Run or 20/15 Cal Bike or Row

*If you only have one Dumbbell or Kettlebell, perform half the reps on the right arm, and half the reps on the left arm, each round.

When the clock reaches 35:00, complete the following…

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1 – 30 seconds of Front Leaning Rest
Station 2 – 30 seconds of Biceps Curls
Station 3 – 30 seconds of Triceps Extensions

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 work on some weight cycling with an elevated heart rate. The weight and movements should be light enough and short enough to where you should never fail, so there is no reason to stop! Hit the machines hard, try to down-regulate your heart rate as much as you can, and then try to hold on during the weight cycling section!

Mobility & Activation (Primary Session)
Two sets of:
Band Distracted Pec Stretch x 60 seconds per side
T-Spine Pulse x 30 seconds

and then …

CrossOver Symmetry
CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)

*Please ensure the upper traps are not taking over during the drills above*

Two sets of:
Run 400 Meters
Forward/Backward Arm Swings x 10 reps in each direction
Band Pull Aparts x 20 reps

Gymnastic Skills & Drills
Every 15 seconds, for 2 minutes (8 sets) of:
Wall Climb x 1 rep
*Rest on your stomach between reps, but press from your stomach into a quality push-up at the beginning of each rep (no arching your back).

Followed by …

Every minute, on the minute, for 4 minutes (2 sets):
Interval 1 – Wall Facing Handstand Marches x 16-20 reps
Interval 2 – Single Leg Thigh Taps x 16-20 reps

and finish with …

Every minute, on the minute, for 5 minutes:
Strict Handstand Push-Ups x 1-6 reps

Scale this up or down as needed. If you are proficient with your strict handstand push-ups then add a deficiit. If you usually use a riser, try doing one of the following progressiions instead:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups

Hamstring Curl Handstand Push-Ups

Split Jerk Progressions
Draw out jerk footwork

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:
Split Jerk x 1 rep @ 80-85% with a 3 second pause in the receiving position

King of the Rings
35-54:
Four rounds for time of:
4 Ring Muscle-Ups*
8 Toes-to-Rings
12 Burpees to Rings
16 Calorie Row

55+:
Four rounds for time of:
6 Chest-to-Bar Pull-Ups
8 Toes-to-Rings
12 Burpees to Rings
16 Calorie Row

Time Cap: 15:00

*If you don’t have ring muscle-ups then please substitute with 8 ring-dips

Upper Body Finisher
Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 2 minutes

Optional Additional Nasal Breathing Session
Three rounds of:
400 Meter Run
21 Kettlebell Swings
12 Pull-Ups

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

Optional Additional Mixed Modal Aerobic Session
For time:
200/175 Calorie Row
*Every 3 minutes including 0 perform:
10 Half Burpees