May 20, 2020 – Masters Program

At-Home Workouts (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 Deep Lunge Mountain Climbers
30 seconds of Duck Walk
30 seconds of Side Plank Reach Throughs per side
30 seconds of Single-Leg Ground to Sky Reaches Per Leg
Rest 30 seconds

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

Complete as many rounds and reps in 90 seconds of:
2 Backpack Devil’s Press
10 Air Squats
4 Backpack Devil’s Press
15 Air Squats
6 Backpack Devil’s Press
20 Air Squats
8 Backpack Devil’s Press
25 Air Squats
Etc.. continuing the pattern.

Rest 60 seconds, and pick up where you left off for a total of SIX sets.

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

Three sets of:
30 seconds of Plank Kick-Throughs With Hand Tap
30 seconds of Plank Position Pike Jumps
Rest 30 seconds
60 seconds of Goblet Hold Alternating Reverse Lunges
30 seconds of Static Bent-Over Row 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 see how well you can continue to push at a consistent pace as the rep scheme continues to ascend and you are getting a 1.5:1 work:rest ratio. Descending workouts get easier as each round passes, but today we are going to work on each round getting more difficult as you are forced to complete more consecutive reps as the time goes on.

When you get to the accessory work, have some fun with a few new bodyweight style movements that reinforce the human need to simply move through space.

At-Home Workouts (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 Deep Lunge Mountain Climbers
30 seconds of Duck Walk
30 seconds of Side Plank Reach Throughs per side
30 seconds of Single-Leg Ground to Sky Reaches Per Leg
Rest 30 seconds

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

Complete as many rounds and reps in 90 seconds of:
2 Alternating Single-Arm Devil’s Press
10 Air Squats
4 Alternating Single-Arm Devil’s Press
15 Air Squats
6 Alternating Single-Arm Devil’s Press
20 Air Squats
8 Alternating Single-Arm Devil’s Press
25 Air Squats
Etc.. continuing the pattern.

Rest 60 seconds, and pick up where you left off for a total of SIX sets.

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

Three sets of:
30 seconds of Plank Kick-Throughs With Hand Tap
30 seconds of Plank Position Pike Jumps
Rest 30 seconds
60 seconds of Goblet Hold Alternating Reverse Lunges
30 seconds of Static Bent-Over Row 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 see how well you can continue to push at a consistent pace as the rep scheme continues to ascend and you are getting a 1.5:1 work:rest ratio. Descending workouts get easier as each round passes, but today we are going to work on each round getting more difficult as you are forced to complete more consecutive reps as the time goes on.

When you get to the accessory work, have some fun with a few new bodyweight style movements that reinforce the human need to simply move through space.

Primary Session
Movement Primer

Every 3 minutes, for 9 minutes (3 sets):
30 second Goblet Hold Good Mornings
15 Band Pull-Aparts
10 Close Grip Push-Ups
10 second Assault Bike Sprint

Gymnastics Skills Warm-Up
Every minute, on the minute, for 6 minutes:
Minute 1 – Wall Climbs x 2-3 reps
Minute 2 – Strict Ring Pull-Ups x 4-8 reps
Minute 3 – Bottoms Up Kettlebell Carry x 50′ per side

Gymnastic Gainz
Banded Strict Muscle-Up x 10-15 reps (use this as a way to have your shoulders feel the range of motion needed in a muscle-up)

Three sets of:
False Grip Mount x 3 reps
Rest 30 seconds
Strict Ring Pull-Ups x 3-5 reps (you may stay in the false grip if you’d like)
Rest 30 seconds

Rest as needed, and then …

Every minute, on the minute, for 7 minutes:
Strict Muscle-Up x 1-3 reps

If you don’t have Strict Muscle-Ups then perform these:
Ring Muscle-Up Negatives x 1-2 reps per minute

and then …

Three sets of:
Strict Ring Dips x 5-7 reps @ 3011
Rest 60 seconds
55+: Stationary Dips x 5-7 reps @ 3011

Deadlift Progressions
*Deadlift off of blocks:
Sets 1-2 – 5 reps @ 70% of 1-RM
Set 3-4 – 3 reps @ 80% of 1-RM

*These should be at or just below the mid-knee

EMOM Conditioning

35-54:
Every minute on the minute for 21 minutes:
Minute 1: 10 Burpee Deadlifts (40/30 lb.)
Minute 2: 15/10 Calorie Assault Bike
Minute 3: 15/10 Calorie Row

55+:
Every minute on the minute for 21 minutes:
Minute 1: 10 Burpee Deadlifts (30/20 lb.)
Minute 2: 12/8 Calorie Assault Bike
Minute 3: 12/8 Calorie Row

Please feel free to increase or decrease the reps above to make it more or less challenging.

Additional Optional Assault Bike Session
Six sets for times of:
40/30 Calorie Assault Bike
Rest 30 seconds
20/15 Calorie Assault Bike
Rest 60 seconds