May 15, 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
30 second Static Squat Hold
30 seconds of Russian Baby Makers
30 seconds of Downward Dog Stretch
30 seconds of Supine Lying Leg Lifts
30 seconds of Hollow Hold
Rest 30 seconds

When the running clock reaches 10:00, perform the following…

Three sets, increasing intensity each set, of:
50 Meter Run OR 10 Mountain Climbers
5 Burpees
5 Jumping Squats
Rest 30 seconds between sets

When the running clock reaches 18:00, perform the following…

Five rounds for time of:
20 Jumping Lunges
15 Straight Leg Sit-Ups
100 Meter Run OR 30 Mountain Climbers

Time Cap = 16 minutes

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

Three sets of:
60 seconds of Front-Leaning Rest
10-15 Alternating Biceps Curls (use an object like a water jug)
10-15 Bodyweight Triceps Extensions
30-45 second Handstand Hold
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:
Today’s intention is to practice working through a five round workout. None of the movements should be difficult or heavy enough to stop, but you will have to learn where and when to push on the workout.

Test yourself today, start aggressive and see if you can hold on for the remainder of the workout. DO NOT start the first round slow and expect to pick it up, today is not about pacing. Today we want you to be aggressive from the start and see what you’re capable of. Challenge yourself to go unbroken on the jumping lunges and straight leg sit-ups.

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
30 second Static Squat Hold
30 seconds of Russian Baby Makers
30 seconds of Downward Dog Stretch
30 seconds of Supine Lying Leg Lifts
30 seconds of Hollow Hold
Rest 30 seconds

When the running clock reaches 10:00, perform the following…

Three sets, increasing intensity each set, of:
50 Meter Run or 10/7 Calorie Bike/Row
5 Burpees
5 Jumping Squats
Rest 30 seconds

When the running clock reaches 18:00, perform the following…

Five rounds for time of:
20 Wall Ball Shots*
15 Dumbbell or Kettlebell Deadlifts
100 Meter Run OR 15/10 Calorie Bike/Row

*Substitute 15 Thrusters if you do not have a wall ball.

Time Cap = 16 minutes

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

Three sets of:
60 seconds of Weighted Front-Leaning Rest
10-15 Alternating Biceps Hammer Curls
10-15 Bodyweight Triceps Extensions
100 Meter Overhead Carry
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:
Today’s intention is to practice working through a five round workout. None of the movements should be difficult or heavy enough to stop, but you will have to learn where and when to push on the workout.

Test yourself today, start aggressive and see if you can hold on for the remainder of the workout. DO NOT start the first round slow and expect to pick it up, today is not about pacing. Today we want you to be aggressive from the start and see what you’re capable of. Challenge yourself to go unbroken on the wall balls and dumbbell or kettlebell deadlifts.

Primary Session
Mobility & Activation
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)

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
Every 45 seconds, for 3 minutes, complete (4 sets):
Hand Plank to Lean x 2 reps

followed by …

Every 60 seconds, for 4 minutes, complete (4 sets)
Donkey Kicks x 5 reps
-OR-
Donkey Kick to Box x 5 reps

followed by …

5 minutes of:
Handstand Walk Practice

*If you do not have HS Walks, then please complete the following:
Two sets of:
Wall Facing Handstand Marching x 12-14 reps

Please review this video for reminders of HS Walk Basics

Front Squat Progressions
*Set 1. x 4 reps @ 70-75%
*Set 2. x 3 reps @ 75-80%
*Set 3. x 2 reps @ 80-85%
*Set 4. x 4 reps @ 75-80%
*Set 5. x 3 reps @ 80-85%
*Set 6. x 2 reps @ 85-90%
Rest 2 minutes between sets

Partition For Time
35-49:
For time:
150 Wall Ball Shots (20/14 lbs to 10′ target)
150′ Handstand Walk

50-54:
For time:
150 Wall Ball Shots (20 lbs to 10′ target/14 lbs to 9′ target)
100′ Handstand Walk

55-59:
For time:
150 Wall Ball Shots (20/10 lbs to 9′ target)
75′ Handstand Walk

60+:
For time:
100 Wall Ball Shots (20/10 lbs to 9′ target)
50′ Handstand Walk

You may choose to break this up however you’d like as long as you complete the assigned reps. Choose wisely how you’d break this up!

If you are unable to Handstand Walk then please substitute with:
Push-Press
35-49:
50 reps (95/65 lbs)
50-54:
40 reps (95/65 lbs)
55-59:
40 reps (65/45 lbs)
60+:
30 reps (65/45 lbs)

Upper Body 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

Additional Optional Nasal Breathing Session
Four rounds of:
Bike or Row x 20 calories
Overhead Carry x 50 meters (single arm, double, or whatever you have)
Bike or Row x 20 calories
Front Rack Carry x 50 meters (or hold a child, barbell, filled suitcase, duffle bag, sandbag, cinder block)
Bike or Row x 20 calories
Farmer Carry x 50 meters
(No set weight – utilize what you have and ensure you are staying in Aerobic Zone 2)

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
Five sets, for max calories & reps:
60 Seconds Ski Erg or Concept 2
60 Seconds Assault Bike or BikeErg
60 Seconds Burpee Box Jump/Step Overs (24/20″)
60 Seconds Bear Hug (sandbag; d-ball; whatever you have)
60 Seconds Rest