May 27, 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 24 minutes (6 sets of):
Station 1 – 45 seconds of Front-Leaning Rest
Station 2 – 10-15 Bilateral Bent-Over Rows
Station 3 – 30 seconds of Strict Handstand Push-ups OR 30 seconds of Handstand Hold
Station 4 – Rest

When the running clock reaches 45:00, perform the following…

Three sets of:
10 Side Plank Reach-Throughs each side
20 Superman Punches
30 second Hollow Hold
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 reintroduce a little intensity after taking yesterday somewhat easy following Monday’s Memorial Day Murph workout. The intensity should be high, but the volume is relatively low today. Go hard during the working minutes.

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 24 minutes (6 sets of):
Station 1 – 15/10 Calorie Bike or Row
Station 2 – 10-15 Bilateral Bent-Over Rows
Station 3 – 30 seconds of Strict Handstand Push-ups OR 30 seconds of Handstand Hold
Station 4 – Rest

When the running clock reaches 45:00, perform the following…

Three sets of:
10 Side Plank Reach-Throughs each side
20 Superman Punches
30 second Hollow Hold
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 reintroduce a little intensity after taking yesterday somewhat easy following Monday’s Memorial Day Murph workout. The intensity should be high, but the volume is relatively low today. Go hard during the working minutes.

Movement Primer
Three sets, not for time, of:
60 seconds Deep Squat Progressions
20 Band Pull-Aparts
30 Second Hollow Hold
30 Seconds Arch Hold

and then …

Every minute, on the minute, for 12 minutes:
Minute 1 – 30 Seconds Plank Shoulder Taps
Minute 2 – 3 Wall Climbs
Minute 3 – 5 Strict Pull-Ups

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
Elevated Ring Rows (put a small box or plates under your feet) x 6-8 reps with a 3 second hold at the top
Rest 30 seconds

Rest as needed, and then …

For time:
10 Strict Ring Muscle-Ups

If you don’t have Strict Muscle-Ups then perform these:
15 Strict Ring Pull-Ups (If you don’t have access to rings then 20 strict pull-ups)

and then …

Three sets of:
Strict Ring Dips x 8-10 reps (no tempo)
Rest 60 seconds
55+: Stationary Dips x 8-10 reps (no tempo)

Clean & Jerk Progressions
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

Conditioning: Run + Assault Bike + Deadlifts
35-54:
Every 10 minutes, for 30 minutes, complete (3 sets):
800 Meter Run
25/20 Calorie Assault Bike
20 Deadlifts (185/125 lbs)

55+:
Every 10 minutes, for 30 minutes, complete (3 sets):
800 Meter Run
20/15 Calorie Assault Bike
20 Deadlifts (155/105 lbs)

Please adjust the volume as needed so that you are completing the work in 8 minutes or less.

Please compare times to March 25, 2020

Midline Accessory Work
Three sets for max reps:
Plank Shoulder Taps x 45 seconds
Rest 15 seconds
Mountain Climbers x 45 seconds
Rest 15 seconds
Tuck-Ups x 45 seconds
Rest 75 seconds

Additional Optional Assault Bike Session

Complete as many calories on the Assault Bike as you can in 20 Minutes

Please compare score to March 25, 2020