May 8, 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
20 Alternating Single-Leg V-Ups
60 second Static Squat Hold
20 Bird Dogs (10 each side)
20 Backpack Suitcase Deadlifts (10 each side)
10 Windmills (5 each side; use a water jug OR balance a book on your hand)

When the clock reaches 15:00, complete the following…

As many rounds and reps as possible in 16 minutes of:

20 Box Jumps OR 50 Line Hops
30 Single Arm Backpack Overhead Squats (15 per arm)
400m run OR 100 Mountain Climbers

When the clock reaches 35:00, complete the following…

Three sets of:
10-15 Biceps Curls
Rest 30 seconds
15-20 Overhead Triceps Extensions
Rest 30 seconds
15-25 Unbroken Push-Ups
Rest 30 seconds
30 Alternating Shoulder Taps
Rest 60 seconds

For the curls and extensions, you can use any available objects or resistance bands. Alternatively, you can use a towel and create isometric tension in each of these positions; contract as hard as you can for 4-5 seconds per repetition, and play with slight elbow angle variations throughout the set.

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 work at a consistent pace throughout a 16-minute conditioning effort. Today’s AMRAP is a very “open-style” workout, one where the movements are mixed enough to give you a different stimulus and allow you to continue pushing. A good goal to shoot for is 3+ rounds.

Our accessory work today is a fun upper body pump session because it’s Friday and almost summertime. Have fun!

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
20 Alternating Single-Leg V-Ups
60 second Static Squat Hold
20 Bird Dogs (10 each side)
20 Kettlebell or Dumbbell Suitcase Deadlifts (10 each side)
10 Dumbbell or Kettlebell Windmills (5 each side)

When the clock reaches 15:00, complete the following…

Complete as many rounds and reps as possible in 16 minutes of:
20 Box Jumps OR 50 Double-Unders
30 Overhead Squats (if using a Dumbbell or Kettlebell, perform 15 per arm)
400 Meter Run OR 25/18 Calorie Bike or Row

When the clock reaches 35:00, complete the following…

Three sets of:
10-15 Biceps Curls
Rest 30 seconds
15-20 Overhead Triceps Extensions
Rest 30 seconds
15-25 Unbroken Push-Ups
Rest 30 seconds
30 Alternating Shoulder Taps
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 work at a consistent pace throughout a 16-minute conditioning effort. Today’s AMRAP is a very “open-style” workout, one where the movements are mixed enough to give you a different stimulus and allow you to continue pushing. A good goal to shoot for is 3+ rounds.

Our accessory work today is a fun upper body pump session because it’s Friday and almost summertime. Have fun!

Mobility & Activation (Primary Session)
Y’s, T’s & W’s (do these on an elevated bench if possible) x 8-10 reps

followed by …

Upper Body Warm-Up Series
Complete 10-15 reps of each drill

Two sets of:
30 Seconds of Hip Flexor Stretch (right)
30 Seconds of Hip Flexor Stretch (left)
30 Seconds Bulgarian Split Squat + 5 pulses (right)
30 Seconds Bulgarian Split Squat + 5 pulses (left)
30 Seconds Waiters Carry (right)
30 Seconds Waiters Carry (left)

Handstand Play Time (Primary Session)

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

Split Jerk Progression (Primary Session)
Draw out jerk footwork

followed by . . .

Three sets of:
Drop to Split x 6-8 reps
Rest 60 seconds

followed by . . .

Every 2 minutes, for 20 minutes, complete:
Split Jerk x 1 rep

Start at 65% of your 1-RM and build over the course of the 10 sets to a heavy split jerk for today.

Just Two Rounds (Primary Session)
35-54:
Two rounds for time of:
100-Foot Single-Arm Overhead Walking Lunge (50/35 lbs – 50′ Left Arm/50′ Right Arm)
30 Single Dumbbell Box Step-Ups (24/20″; 50/35 lbs)
20 Toes-to-Bar

55+:
Two rounds for time of:
100-Foot Single-Arm Overhead Walking Lunge (35/20 lbs – 50′ Left Arm/50′ Right Arm)
30 Single Dumbbell Box Step-Ups (24/20″; 35/20 lbs)
20 Toes-to-Bar

Time Cap: 15:00

Upper Body Accessory Work (Primary Session)
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt like this – it will help you focus on more triceps engagement)
Rest 30 seconds
Kettlebell Biceps Curls x 12 reps @ 30X0
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 30 seconds

Additional Optional Nasal Breathing Session
Two sets of:
500 Meter Row
20 Barbell Overhead Squats (20/15 kg)
50 Double Unders or 100 Single-Unders
20 Barbell Push-Press (20/15 kg)
Rest 60 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

Additional Optional Mixed Modal Aerobic Session
Every minute on the minute for 40 minutes:
Minute 1: 12-15/10-12 Calorie Assault Bike
Minute 2: 6-8 Reverse Burpees
Minute 3: 12-15 Wall Ball Shots (your choice weight & height)
Minute 4: 60 second recovery run/row/or bike

The goal is to keep moving for the full 40 minutes of work so choose a rep scheme and weight that will allow you to do that.