May 29, 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 running clock begins, perform the following…

Two sets of:
60 seconds of Bike/Run/Row/Skip
30 second Hollow Hold
30 seconds of Alternating Shoulder Taps in Front Leaning Rest
30 seconds of Bird Dogs per side
30 seconds of Suitcase Deadlifts per side
5 Divebomber Push-Ups
Rest 30 seconds

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

Against a 3-minute running clock…
150-Foot Shuttle Run* OR 30 Mountain Climbers
15 Backpack Bearhug Squats
150-Foot Shuttle Run* OR 30 Mountain Climbers
15 Backpack Shoulder to Overhead
Max reps of Burpee Broad Jumps in the remaining time.
Rest 2 minutes, and repeat for a total of FIVE sets.

*Set up cones or markers 25 feet apart and perform 6 lengths to accumulate your 150-foot shuttle run.

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

Three sets of:
20-30 Band-Resisted Face Pulls OR 30 seconds of Bent-Over Bat Wing Hold
15-20 Bodyweight Triceps Extensions
20-30 second Isometric Biceps Contraction
(you can stand on a towel and contract as hard as possible pulling the towel up as hard as you can)

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 hit some “longer sprint” style workouts. Three minute intervals can be compared to running the 800m in track…they sting. To make it better, we’ve given you less rest than the time you’re working just to see how well you can recover and hit the next set. Aim to be consistent across each set, but do not sandbag the first round knowing that you have four more afterwards.

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 running clock begins, perform the following…

Two sets of:
60 seconds of Bike/Run/Row/Skip
30 second Hollow Hold
30 seconds of Alternating Shoulder Taps in Front Leaning Rest
30 seconds of Bird Dogs per side
30 seconds of Suitcase Deadlifts per side
5 Divebomber Push-Ups
Rest 30 seconds

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

Against a 3-minute running clock…
150-Foot Shuttle Run* OR 30 Mountain Climbers
15 Dumbbell Front Squats
150-Foot Shuttle Run* OR 30 Mountain Climbers
15 Dumbbell Shoulder to Overhead
Max reps of Burpee Broad Jumps in the remaining time.
Rest 2 minutes, and repeat for a total of FIVE sets.

*Set up cones or markers 25 feet apart and perform 6 lengths to accumulate your 150-foot shuttle run.

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

Three sets of:
20-30 Band-Resisted Face Pulls
20-30 Band-Resisted Triceps Extensions
20-30 Band-Resisted Biceps Curls

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 hit some “longer sprint” style workouts. Three minute intervals can be compared to running the 800m in track…they sting. To make it better, we’ve given you less rest than the time you’re working just to see how well you can recover and hit the next set. Aim to be consistent across each set, but do not sandbag the first round knowing that you have four more afterwards.

Mobility & Activation (Primary Session)
Two sets of:
Band Distracted Pec Stretch x 60 seconds per side
T-Spine Pulse x 30 seconds

and then …

CrossOver Symmetry
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)

*Please ensure the upper traps are not taking over during the drills above*

Two sets of:
Run 400 Meters
Forward/Backward Arm Swings x 10 reps in each direction
Band Pull Aparts x 20 reps

Gymnastic Skills & Drills
Handstand Play Time

Spend 10 minutes work on your Handstands and/or Handstand Walks. Please feel free to use some oof these drills to practice:

Frog Press Pulse
Frog Press to Handstand
Handstand Marching on Box
Wall Facing Handstand Marching
Single Leg Thigh Taps on Box
Single Leg Thigh Taps
Handstand Walk to Wall

Front Squat Progressions
Front Squat
*Set 1. x 3 reps @ 80-85%
*Set 2. x 2 reps @ 85-90%
*Set 3. x 1 rep @ 90-95%
*Set 4. x 3 reps @ 85-90%
*Set 5. x 2 reps @ 90-95%
*Set 6. x 1 rep @ 95-102%
Rest 2 minutes between sets

Conditioning
35-49:
Three rounds for time of:
25 Pull-Ups
50-Foot Handstand Walk
100-Foot Single-Arm Overhead Walking Lunge (50/35 lbs – 50′ Left Arm/50′ Right Arm)

50-54:
Three rounds for time of:
20 Pull-Ups
25-Foot Handstand Walk
100-Foot Single-Arm Overhead Walking Lunge (50/35 lbs – 50′ Left Arm/50′ Right Arm)

55+:

Three rounds for time of:
15 Pull-Ups
15-Foot Handstand Walk
100-Foot Single-Arm Overhead Walking Lunge (35/20 lbs – 50′ Left Arm/50′ Right Arm)

If you don’t have Handstand Walks then please substitute with:
Push-Press x 20 reps
35-54: 95/65 lbs
55+: 65/45 lbs

Please compare time to March 27, 2020

Upper Body Finisher
Three set of:
15 Seconds of Dumbbell Lateral Raise
15 Second Dumbbell Lateral Raise Hold
15 Seconds of Dumbbell Front Raise
15 Second Dumbbell Front Raise Hold
15 Seconds of Dumbbell Strict Overhead Press
15 Second Dumbbell Strict Overhead Hold
Rest 2 minutes

Advised weight is between 2.5-10 lbs. Focus on keeping the traps down and maintaining a strong midline.

Optional Additional Nasal Breathing Session
Three-Five sets of:
Assault bike x 15/10 cal (nasal breathing)
2-3 inhale/exhales (nasal breathing)
Max distance Farmer Carry (light – medium) on a breath hold (after an exhale)
Rest 60-90 seconds

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
Every minute, on the minute, for 30 minutes (10 sets):
Minute 1: 8 Burpee Box Jump/Step-Overs (24″/20″)
Minute 2: 10 Wall Ball Shots + 10 Push-Ups
Minute 3: 12/8 Calories of Assault Bike or 15/10 Calories of Ski Erg

*You choose the weight of the wall ball