June 12, 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:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Hollow Hold
30 seconds of Russian Baby Makers
30 seconds of Air Squats
30 seconds of Supine Alternating Lying Leg Lifts
60 seconds of Downward Dog Stretch
Rest 30 seconds

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

Against a 20-minute running clock, perform…

Five rounds of:
10 Toes to Bar or V-Ups
150-Foot Shuttle Run (25-Foot Increments) OR 25 Mountain Climbers
10 Backpack Thrusters
150-Foot Shuttle Run (25-Foot Increments) OR 25 Mountain Climbers

followed by….

In the remaining time, complete as many feet of handstand walk as you can OR accumulate as much time in a handstand hold as you can.

When the running clock reaches 40:00, perform the following:

Three sets of:
10-15 Biceps Curls
10-15 Lateral Flys
10-15 Bent-Over Reverse Flys
Rest as needed” “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:
This workout is a new style for our “At Home” program. We’ve done rounds for time, and we’ve done AMRAP’s, but today we’re combining the two. Figure out what strategy and pace will work best for you to accumulate the most possible handstand walk distance. You can go hard on the 5 sets, get them done quickly, have extra time to handstand walk, but likely be more fatigued. Or you can pace your way through, have a little less time, but likely have more in the tank to be more consistent on the handstand walk. There’s no true right or wrong way to approach this, pick one that works for you and go with it!

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:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Hollow Hold
30 seconds of Russian Baby Makers
30 seconds of Air Squats
30 seconds of Supine Alternating Lying Leg Lifts
60 seconds of Downward Dog Stretch
Rest 30 seconds

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

Against a 20-minute running clock, perform…

Five rounds of:
10 Toes to Bar or V-Ups
150-Foot Shuttle Run (25-Foot Increments)
10 Dumbbell Thrusters
150-Foot Shuttle Run (25-Foot Increments)

followed by….

In the remaining time, complete as many feet of handstand walk as you can OR accumulate as much time in a handstand hold as you can.

When the running clock reaches 40:00, perform the following:

Three sets of:
10-15 Biceps Curls
10-15 Lateral Flys
10-15 Bent-Over Reverse Flys
Rest as needed” “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:
This workout is a new style for our “At Home” program. We’ve done rounds for time, and we’ve done AMRAP’s, but today we’re combining the two. Figure out what strategy and pace will work best for you to accumulate the most possible handstand walk distance. You can go hard on the 5 sets, get them done quickly, have extra time to handstand walk, but likely be more fatigued. Or you can pace your way through, have a little less time, but likely have more in the tank to be more consistent on the handstand walk. There’s no true right or wrong way to approach this, pick one that works for you and go with it!

PRIMARY SESSION

Mobility & Activation
Take 3-5 minutes to do joint rotations of the following:
Ankles
Knees
Hips
Shoulders
Elbows
Wrists
Neck

and then …

Glute Activation Warm-Up
20 Seconds on Rack/20 Seconds off Rack

and then …

Upper Body Warm-Up
10-12 reps per exercise

Warm-Up Flow
Two sets of:
Single-Unders x 50-75 reps
Single-Arm Dumbbell Overhead Squat x 10 reps per side (athlete chooses the weight)
Suitcase Carry x 50′ per side

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.

Strict Handstand Push-Up Development
Accumulate 60 seconds in a Piked Wall Handstand Hold

and then …

Donkey Kicks x 15 reps

rest as needed, and then …

Max Reps of Strict Handstand Push-Ups

rest until fully recoverd, and then …

Every minute, on the minute, for 6 minutes:
Strict Handstand Push-Up x 20% of Max Reps

If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups

Front Squat
In 20 minutes, build to a heavy Front Squat x 3 reps

Overhead Barbell Cycling Conditioning
35-54:
Every 4 minutes, for 16 minutes, complete (4 sets):
Assault Bike x 25/20 reps
Push-Press x 15 reps (95/65 lbs)

55+:
Every 4 minutes, for 16 minutes, complete (4 sets):
Assault Bike x 20/15 reps
Push-Press x 15 reps (65/45 lbs)

Additional Optional Posterior Chain Development Session
Three sets of:
Glute Ham Raises x 6-8 reps @ 3011
Rest 60 seconds
Bat Wings x 5 reps @ 1515
Rest 60 seconds

Additional Optional Aerobic Session
Every minute, on the minute, for 28 minutes (7 Sets):
Station 1 – 45 Seconds Calorie Row
Station 2 – 45 Seconds Calorie Assault Bike
Station 3 – Max Rep Burpee to 6″ target
Station 4 – Rest