April 24, 2020 – Masters Program

The FREE Online Mind-Muscle Class was a hit! See you today at 9am PST.

Registration: https://zoom.us/meeting/register/upYpd-GqqTsiKIXqtyJG7WWPksxUImTEng
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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 Jog in Place/Jumping Jacks/Jump Rope
30 seconds of Right Side Plank
30 seconds of Left Side Plank
30 seconds of Right Side Lying Leg Raises
30 seconds of Left Side Lying Leg Raises
60 seconds of Alternating Bird Dogs
30 seconds of Backpack Burpee Deadlifts
Rest 60 seconds

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

Three rounds for time of:
400 Meter Run or 100 Mountain Climbers

Immediately followed by…

Three rounds of…
7 Backpack Squat Cleans
7 Backpack-Facing Burpees

After every run/climbers you’ll complete three rounds of squat cleans and burpees; completing a total of 1200 meters of running or 300 mountain climbers and 9 total rounds of squat cleans and burpees.

Time Cap = 20 Minutes

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

Four sets of:
30 seconds of Bottom of Push-Up Hold
Rest 30 seconds

Immediately followed by…

Four sets of:
30 seconds of Bent-Over Backpack Rows
Rest 30 seconds

Immediately followed by…

Four sets of:
30 seconds of Hollow Hold
Rest 30 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 on moving some weight around with an elevated heartrate. The backpack and movements should be light enough and short enough to where you should never fail, so there is no reason to stop! Hit the mountain climbers hard and then try to hold on!

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 Assault Bike/Row/Jog/Jump Rope
30 seconds of Right Side Plank
30 seconds of Left Side Plank
60 seconds of Banded Monster Walk
60 seconds of Alternating Bird Dogs
30 seconds of DB Burpee Deadlifts
Rest 60 seconds

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

Three rounds for time of:
400 Meter Run or 30/20 Calorie Bike or Row

Immediately followed by…

Three rounds of…
7 Dumbbell Squat Cleans
7 Burpees over Dumbbells

After every run/bike/row you’ll complete three rounds of squat cleans and burpees; completing a total of 1200 meters of running or 90/60 calories of cycling or rowing and 9 total rounds of squat cleans and burpees.

Time Cap = 20 Minutes

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

Four sets of:
30 seconds of Dumbbell Bench Press (moderate weight)
Rest 30 seconds

immediately followed by….

Four sets of:
30 seconds of Bilateral Rows
Rest 30 seconds

immediately followed by….

Four sets of:
30 seconds of Hollow Hold
(add some weight to hands overhead if this is too easy)
Rest 30 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 on some weight cycling with an elevated heartrate. The weight and movements should be light enough and short enough to where you should never fail, so there is no reason to stop! Hit the machines hard and then try to hold on!

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

and then …

Upper Body Warm-Up Series x 10 reps each

and then …

Two sets of:
30 Seconds Down Ups
15 Seconds Rest
30 Seconds Arm Swings (forward/backward)
15 Seconds Rest
30 Seconds Push-Ups
15 Seconds Rest
30 Seconds Butterfly Sit-Ups
15 Seconds Rest

Handstand Play Time
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 Progressions
Every minute, on the minute, for 8 minutes:
Split Jerk x 1 rep @ 65-70%

Focus on proper mechanics and hold the receiving position for 2 seconds. This should not feel heavy but should be more of a technique primer session.

Short & Sweet
35-49:
For time:
60/40 Calorie Assault Bike
30 Front Rack Walking Lunges (115/75 lbs)
20 Bar Muscle-Ups

50-54:
For time:
60/40 Calorie Assault Bike
30 Front Rack Walking Lunges (95/65 lbs)
15 Bar Muscle-Ups

55+:
For time:
50/30 Calorie Assault Bike
30 Front Rack Walking Lunges (75/55 lbs)
15 Chest-to-Bar Pull-Ups

Time Cap: 10:00

Upper Body Strength Finisher
Three set of:
15 Seconds of Dumbbell Lateral Raise
15 Second Dumbbell Lateral Raise Hold
15 Seconds of Dumbbell Front Raise
15 Second Dumbbell Front Raise Hold
15 Seconds of Dumbbell Strict Overhead Press
15 Second Dumbbell Strict Overhead Hold
Rest 2 minutes

Advised weight is between 2.5-10 lbs. Focus on keeping the traps down and maintaining a strong midline.

Optional Additional Nasal Breathing Session
Complete as many rounds and reps as possible in 20 minutes of:
800 Meter Run
30 Butterfly Sit-Ups
20 Dumbbell Burpees (light)

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

Optional Additional Mixed Modal Engine Session
35-54:
For time:
170/125 Calorie Assault Bike
*Every 3 minutes including 0 perform:
200 meter Run

On completion of Assault bike. . .

For time:
100 Wall Ball Shots (20/14 lbs to 10′ target)

55+:
For time:
150/100 Calorie Assault Bike
*Every 3 minutes including 0 perform:
200 meter Run

On completion of Assault bike. . .

For time:
100 Wall Ball Shots (20/10 lbs to 9′ target)

Record three seperate scores:
1. Calorie Assault Bike
2. 100 Wall Ball Shots
3. Total time for Calorie Assault Bike & 100 Wall Ball Shots