May 6, 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:
90 second Run/Bike/Row/Jumping Jacks
60 second Front-Leaning Rest
45 seconds each leg of Sampson Pulses
30 seconds of Double Dumbbell or Kettlebell Full + Quarter Squats
30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold
30 seconds of Bodyweight Hip Bridges

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.

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

Complete as many rounds and reps possible in 90 seconds of:
3 Burpee Tuck Jumps
6 Backpack Sumo Deadlift High Pulls
9 Jumping Squats

Rest 90 seconds, and then…

Complete as many rounds and reps possible in 90 seconds of:
3 Burpee Tuck Jumps
6 Backpack Clean and Jerks
9 Backpack Bearhug Squats

Rest 90 seconds, and then repeat these intervals twice more for a total of three (3) sets. This portion will take 18 minutes to complete.

When the running clock reaches 38:00, perform the following…

Every minute, on the minute, for 12 minutes (4 sets of):
Station 1: 45 seconds of Hollow Hold
Station 2: 30 seconds of Superman Punches
Station 3: 16-20 steps of Death March

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 working at a consistent pace through 1:1 work:rest ratios. The reps should all be low enough that you are able to continue moving, the goal for you is to find an aggressive pace that you can sustain through each interval.

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:
90 second Run/Bike/Row/Jumping Jacks
60 second Front-Leaning Rest
45 seconds each leg of Sampson Pulses
30 seconds of Double Dumbbell or Kettlebell Full + Quarter Squats
30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold
30 seconds of Bodyweight Hip Bridges

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.

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

Complete as many rounds and reps possible in 90 seconds of:
3 Burpees Over the Dumbbells
6 Dumbbell Power Cleans
9 Dumbbell Thrusters

Rest 90 seconds, and then…

Complete as many rounds and reps possible in 90 seconds of:
3 Burpees Over the Dumbbells
6 Dumbbell Clean and Jerks
9 Dumbbell Front Squats

Rest 90 seconds, and then repeat these intervals twice more for a total of three (3) sets. This portion will take 18 minutes to complete.

When the running clock reaches 38:00, perform the following…

Every minute, on the minute, for 12 minutes (4 sets of):
Station 1: 45 seconds of Hollow Hold
Station 2: 30 seconds of Superman Punches
Station 3: 16-20 steps of Death March

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 working at a consistent pace through 1:1 work:rest ratios. The reps should all be low enough that you are able to continue moving, the goal for you is to find an aggressive pace that you can sustain through each interval.

Movement Primer (Primary Session)
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 (Primary Session)
Three sets of:
Target Reach Swing x 2-3 reps

Followed by …

Three sets of:
Air Chair Swing x 2-3 reps
Rest 20 seconds

Followed by …

Three sets of:
Bar Muscle-Ups x 1-6 reps
OR
Arch Under Bar Jump to Support x 1-6 reps
Rest as needed

Deadlift Progressions (Primary Session)
Every 3 minutes, for 12 minutes, complete (4 sets):
Three Deadlifts to the Knee + Deadlift

*Pause 2 seconds at the knee each time and then a
deadstop on the ground every rep. Build in weight over the four sets but a good % to start with is 70%.

EMOM Conditioning (Primary Session)
Every minute, on the minute, for 21 minutes:
Minute 1 – 6 Bar Facing Burpee + 6 Deadlifts
Minute 2 – 6 Bar Facing Burpee + 30 Double Unders
Minute 3 – 12 Dumbbell Snatches

35-54: 225/155 lbs; 50/35 lbs
55+: 185/125 lbs; 35/20 lbs

Double-Under Progressions:
Single-Unders x 30-50 reps (shouldn’t take longer than 30 seconds)
Attempt as many double-unders as possible in 20 seconds

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

Travis Core Workout (Primary Session)
Three sets of:
L-Sit Lifts on Box x 10-15 reps
Hand Plank Cross Knee-To-Elbow x 10 reps
Straight Body Crunch x 10-15 reps
Straddle Lifts on Box x 10-15 reps
Hand Plank Cross Knee-To-Elbow x 10 reps
Straight Body Crunch x 10-15 reps
Rest as needed

Optional Additional Assault Bike Session
Three sets for calories of:
8 Minutes of Assault Bike
Rest 4 Minutes