May 30, 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.

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
50 Double-Unders or Crisscross Line Jumps
10 Bent-Over Backpack Rows
20 Alternating Reverse Lunges with Goblet Hold

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
50 Double-Unders or Crisscross Line Jumps
20 Backpack Squat Cleans

Coaches Note:
Today’s intention is to fight the voice in your head telling you to rest. Ten minutes is no short amount of time to perform constant movement, but these reps are kept in smaller sets to allow you to attack each station and smoothly move to the next exercise.

You will find good benefit to your score to pace the run and push the other stations.

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.

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
50 Double-Unders
16 Kettlebell Sumo Deadlifts
12 Alternating Reverse Lunges with Goblet Hold

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
50 Double-Unders
8 Single-Arm Dumbbell Power Cleans (Right Arm)
8 Single-Arm Dumbbell Power Cleans (Left Arm)
12 Alternating Reverse Lunges with Goblet Hold

Coaches Note:
Today’s intention is to fight the voice in your head telling you to rest. Ten minutes is no short amount of time to perform constant movement, but these reps are kept in smaller sets to allow you to attack each station and smoothly move to the next exercise.

You will find good benefit to your score to pace the run and push the other stations.

Mobility & Activation (Primary Session)
Pec Smash x 60 seconds per side

and then …

Shoulder Opener by Kristin Holte

Gymnastic Skills & Drills
For max reps, complete:
Unbroken Toes-to-Bar
(Once you go into a deadhang, your set is terminated. Do not exceed 40 reps)

and then …

Every minute, on the minute, for 5 minutes:
Toes-to-Bar x 20% of Max UB reps

“Gut Check”
35-49:
For time:
12 Ring Muscle-Ups
30 Thrusters (95/65 lbs)
12 Ring Muscle-Ups

50-54:
For time:
8 Ring Muscle-Ups
30 Thrusters (95/65 lbs)
8 Ring Muscle-Ups

55+:
5 Ring Muscle-Ups OR 10 Ring-Dips
30 Thrusters (65/45 lbs)
5 Ring Muscle-Ups OR 10 Ring-Dips

If you don’t have ring muscle-ups, then please substitute with one of the following progressions:
[Ring Dips with Scaling Options

]
Stationary-Dips
[Box Jump-Up to Full Support]

Please compare time to September 20, 2019

Strength Accessory Finisher

Three sets of:
Farmers Carry Kettlebell/Dumbbell Bulgarian Split Squat x 8 reps @ 3111
Rest 45 seconds, then switch legs
Landmine Rows x 6-8 reps each arm
Rest 60-90 seconds

Optional Additional Run Endurance Session
Five sets for times of:
800 Meter Run
Rest 3 minutes

Aim for negative splits, requiring an all-out 100% effort on your final set to maintain your pacing.