May 9, 2020 – Masters Program

At-Home Workout (No Equipment)
For time:
Ten rounds of…
10 Burpee Jump Backs
20 Air Squats
10 Tuck Jumps

Immediately followed by. . .

Five rounds of:
15 Backpack Deadlifts
15 Backpack Presses

Compare your results with March 20, 2020. Hopefully you’ve been consistent on the program and will show progress with a faster time today!

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
If you performed this workout with us on March 20, please review your time from that previous effort, and create a plan to beat it!

If this is your first time doing the workout, A good goal would be to see how quickly you can move through the 10 rounds. Once you finish that portion, aim for large sets and take as few breaks during the five rounds as possible.

At-Home Workout (Limited Equipment)
For time:
Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row

Followed by. . .

Ten rounds of:
10 Burpee Jump Backs

15 Air Squats
20 Double Unders

Followed by. . .

Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row

Compare your results with March 20, 2020. Hopefully you’ve been consistent on the program and will show progress with a faster time today!

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:

If you performed this workout with us on March 20, please review your time from that previous effort, and create a plan to beat it!

If this is your first time doing this workout, focus on finding a sustainable but challenging pace that you can sustain throughout the workout. Expect the first quarter of the final run/bike/row to be uncomfortable after pushing the 10 rounds, then settle in to your pace and focus on what you need to do to finish strong.

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

and then …

Shoulder Opener by Kristin Holte

Bench Press (Primary Session)
Bench Press
Set 1 – 3 reps @ 80%
Set 2 – 2 reps @ 85%
Set 2 – 1 rep @ 90%
Set 3 – 1 rep @ 95%
Set 5 – 8 reps @ 80%
Rest 2 minutes

Just One Round (Primary Session)

35-49:
For time:
Run 2-Miles
100 Push-Ups
50 Chest-to-Bar Pull-Ups
25 Thrusters (135/95 lb.)

50-54:
For time:
Run 2-Miles
75 Push-Ups
30 Chest-to-Bar Pull-Ups
25 Thrusters (105/75 lb.)

55+:
For time:
Run 2-Miles
75 Push-Ups
30 Chin-Over-The-Bar Pull-Ups
25 Thrusters (95/65 lb.)

Time Cap: 30:00

Strength Accessory Finisher (Primary Session)
Three sets of:
Front-Racked Kettlebell 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