May 18, 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 seconds of Right Leg Lateral Line Hops
30 seconds of Left Leg Lateral Line Hops
60 seconds of Downward Dog Stretch
30 seconds of Lateral Plank Walks
30 seconds of Bodyweight Good Mornings
30 seconds of Plank Kick-Throughs With Hand Tap
Rest 60 seconds

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

Every minute, on the minute, for 21 minutes (7 sets of):
Station 1 – 8 Backpack Sumo Deadlift High Pulls + 10 Backpack Bearhug Lunges
Station 2 – 200 Meter Run OR (20 Bicycles + Hollow Hold the remainder of the minute)
Station 3 – Rest

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

Three sets of:
60 second Prone Plank From Elbows
Rest 15 seconds
10 Strict Handstand Push-Ups or 15 Tempo Push-Ups @ 1111
Rest 15 seconds
30 seconds Single Leg Hip Bridge each Leg
Rest 30 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 double our work to rest ratio. Both Station 1 and Station 2 will likely take you close to their full minutes, so you will be working for two minutes and resting for one. In order to stay ahead of the clock, you will have to move quickly during the working minutes, and be ready to transition as soon as the minute finishes. During the rest minute a good goal to shoot for is to try and get back to where you can inhale through your nose and exhale through your mouth.

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 seconds of Right Leg Lateral Line Hops
30 seconds of Left Leg Lateral Line Hops
60 seconds of Downward Dog Stretch
30 seconds of Lateral Plank Walks
30 seconds of Bodyweight Good Mornings
30 seconds of Plank Kick-Throughs With Hand Tap
Rest 60 seconds

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

Every minute, on the minute, for 21 minutes (7 sets of):
Station 1 – 10 Alternating Dumbbell Hang Clean and Jerks + 10 Goblet Lunges
Station 2 – 200 Meter Run OR 18/12 Calorie Bike/Row
Station 3 – Rest

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

Three sets of:
60 second Prone Plank From Elbows
Rest 15 seconds
10 Strict Handstand Push-Ups or 15 Tempo Push-Ups @ 1111
Rest 15 seconds
30 seconds Single-Leg Hip Bridge each Leg
Rest 30 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 double our work to rest ratio. Both Station 1 and Station 2 will likely take you close to their full minutes, so you will be working for two minutes and resting for one. In order to stay ahead of the clock, you will have to move quickly during the working minutes, and be ready to transition as soon as the minute finishes. During the rest minute a good goal to shoot for is to try and get back to where you can inhale through your nose and exhale through your mouth.

Primary Session
Mobility & Activation
400 Meter Run/500 Meter Row or 25 Calorie Assault Bike @ easy pace

and then …

Ankle/Calf Stretch x 2 minutes per side

and then …

Move through two sets with an easy flow of:
4 Shoulder Taps + Push-Up x 3
Tempo Squats x 5-10 reps @ 3211
Alternating Reverse Lunge with a 3 second hold in lunge position x 4 reps per leg
Banded/PVC Pipe Shoulder Pass Thrus x 10 reps

and finish with …

10 Barbell Overhead Squats with a 2 second pause at the bottom

Overhead Squat Progression
Take 15 minutes to find a new 1-RM Overhead Squat.

Snatch Progression
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch

*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch

(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

Sprint Conditioning
Complete for times of:
Assault Bike x 20/15 calories
Pull-Ups x 20 reps
Dumbbell Thrusters x 15 reps
Rest 3 minutes and repeat for a total of THREE sets.

35-54: 50/35 lbs
55+: 35/20 lbs

Additional Optional Row Session
Four sets of:
Row 2000 Meters @ 5k PR pace
Rest 2 minutes