May 13, 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.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Box Bear Crawl*
30 seconds of Pigeon Pulses per Leg
60 seconds of Alternating Reverse Lunges
30 seconds of Side Plank Reach Throughs per side
30 seconds of Ground to Sky Reaches
Rest 30 seconds

*For the box bear crawl, you will move 5 feet forward, 5 feet lateral, 5 feet backwards, and 5 feet the other lateral direction, thus making the shape of a box.

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

Every minute, on the minute, for 4 minutes (4 sets) for max reps:
Station 1 – 30 seconds of Mountain Climbers
Station 2 – 30 seconds of Jumping Squats
Station 3 – 30 seconds of Backpack Devil’s Press
Station 4 – Rest

When the running clock reaches 20:00, perform the following…

Every 3 minutes, for 15 minutes (5 sets) for times of:
-Number of Mountain Climbers completed during 30 second max effort
-Number of Jumping Squats completed during 30 second max effort
-Number of Backpack Devil’s Press completed during 30 second max effort

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

Three sets of:
20-30 Hip Bridges
Rest 30 seconds
15-20 Goblet Hold Good Mornings @ 32X1
Rest 30 seconds
15-20 Lateral Flys
(use textbooks or water jugs)
Rest 60 seconds

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:
The intention of today’s workout is to hit some sprint style intervals hard, and recover with limited rest. The work each set is going to take you at least 90 seconds to complete, leaving you with less than 90 seconds to rest. If at any point you are taking longer than 2 minutes and 30 seconds per set, scale the reps down so that you have at least a 30 seconds of rest before the next interval.

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.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Box Bear Crawl*
30 seconds of Pigeon Pulses per Leg
60 seconds of Alternating Reverse Lunges
30 seconds of Side Plank Reach Throughs per side
30 seconds of Ground to Sky Reaches
Rest 30 seconds

*For the box bear crawl, you will move 5 feet forward, 5 feet lateral, 5 feet backwards, and 5 feet the other lateral direction, thus making the shape of a box.

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

Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 – 30 seconds of Bike or Row
Station 2 – 30 seconds of Dumbbell or Kettlebell Front Squats
Station 3 – 30 seconds of Devil’s Press
Station 4 – Rest

When the running clock reaches 20:00, perform the following…

Every 3 minutes, for 15 minutes (5 sets) for times of:
-Number of calories completed during 30 second max effort
-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort
-Number of Devil’s Press completed during 30 second max effort

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

Three sets of:
20-30 Hip Bridges
Rest 30 seconds
15-20 Goblet Hold Good Mornings @ 32X1
Rest 30 seconds
15-20 Dumbbell Lateral Flys
Rest 60 seconds

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:
The intention of today’s workout is to hit some sprint style intervals hard, and recover with limited rest. The work each set is going to take you at least 90 seconds to complete, leaving you with less than 90 seconds to rest. If at any point you are taking longer than 2 minutes and 30 seconds per set, scale the reps down so that you have at least a 30 seconds of rest before the next interval.

Primary Session
Movement Primer
Every 3 minutes, for 9 minutes (3 sets):
60 Seconds Row/Assault Bike/Run
15 Band Face Pulls
30 Seconds Double LAX Ball to T-Spine

Gymnastics Skills Warm-Up
Every minute, on the minute, for 6 minutes:
Minute 1 – Donkey Kicks x 30 seconds
Minute 2 – Strict Ring Pull-Ups x 4-8 reps
Minute 3 – Shoulder Taps + Push-Ups x 30 seconds

Gymnastic Gainz
Banded Muscle-Up Transitions x 20-30 reps (use this as a way to have your shoulders feel the range of motion needed in a muscle-up)

Three sets of:
Elbow Drops on Box x 10-12 reps
Rest 30 seconds
False Grip Static Hang x 15-20 seconds
Rest 30 seconds

and then …

Three sets of:
Strict Muscle-Ups x 1-3 reps
OR
Box Assisted Strict Ring Muscle-Up

x 4-8 reps
Rest 30 seconds

Deadlift Progressions
Every 3 minutes, for 12 minutes, complete (4 sets):
Two Deadlifts to the Knee + Deadlift

*Pause 2 seconds at the knee each time and then a
deadstop on the ground every rep. Build in weight over the four sets but a good % to start with is 75%.

EMOM Conditioning
Every minute, on the minute, for 21 minutes:
Minute 1 – 4 Power Cleans + 8 Back Squats
Minute 2 – 15/10 Calorie Assault Bike
Minute 3 – 20 Double-Unders + 3-5 Bar Muscle-Ups

35-39: 165/115 lbs
40-49: 155/105 lbs
50-54: 135/95 lbs; 3-5 Jumping Bar Muscle-Ups
55+: 115/75 lbs; 3-5 Chest-to-Bar Pull-Ups

If you don’t have Bar Muscle-Ups, then try one of the following progressions:
Jumping Bar Muscle-Ups x 3-5 reps
Banded Bar Muscle-Up Stomps x 3-5 reps
Chest-to-Bar Pull-Ups x 3-5 reps

Core Accessory Work
Three sets for max reps, complete:
30 Seconds Russian Twists
30 Seconds Rest
30 Seconds Tuck-Ups
30 Seconds Rest
30 Seconds Flutter Kicks
30 Seconds Rest

Additional Optional Assault Bike Session
Every 10 Minutes, for 30 Minutes (3 sets) of:
100/70 Calories Assault Bike