April 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.

Two sets of:
60 seconds of Jogging High Knees In Place
30 second Static Goblet Squat Hold
60 seconds of Alternating Lateral Lunges
30 seconds of Plank to Push-Up Transitions
30 seconds of Mountain Climbers

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. Perform this at 75-80% effort.

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

Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: Backpack Push Press or Pike Push-Ups x 15-20 reps
Station 2: 5-10 Dynamic Push-Ups
Station 3: 20 Seconds of Side Plank (each side)

When the running clock reaches 35:00, perform the following…

Three sets of:
30-45 seconds of Handstand Hold (Substitute Front Leaning Rest if needed)
30 seconds of Reverse Snow Angels
15-20 reps of Backpack Curls
30-60 seconds of Russian Twist

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:
The intention of today’s session is to work on upper body muscle endurance.

During the 18 minute EMOM you should be pushing each minute to borderline failure. Doing so will take approximately 30 seconds. You then have the remaining 30 seconds to work on downregulating your heart beat. Set an intention for the number of reps you would like to achieve and then push to maintain throughout the entire workout.

The three sets during Part C are meant as a fun finisher to an already upper body intensive day. We added in some reverse snow angels and bicep curls in order to even out the balance between pushing and pulling.

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 (any machine you have access to)
30 seconds of Smurf Jumping Jacks
60 seconds of Alternating Lateral Lunges
30 seconds of Dumbbell Bear Crawl
30 seconds of Russian Baby Makers

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. Perform this at 75-80% effort.

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

Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: 15-20 Alternating Single-Arm Dumbbell or Kettlebell Push Press
Station 2: 7-10 Single-Arm Hang Clean & Jerk (each arm – or 7-10 with barbell)
Station 3: 30 Seconds of Renegade Rows

When the running clock reaches 35:00, perform the following…

Three sets of:
Arnold Press x 8-10 reps
Dumbbell or Kettlebell Gorilla Row x 8-10 reps each arm
Dumbbell or Kettlebell Alternating Biceps Curl x 10-15 reps each arm
30-60 seconds of Race Car Drivers
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:
The intention of today’s session is to work on upper body muscle endurance.

During the 18 minute EMOM you should be pushing each minute to borderline failure. Doing so will take approximately 30 seconds. You then have the remaining 30 seconds to work on downregulating your heart beat. Set an intention for the number of reps you would like to achieve and then push to maintain throughout the entire workout.

The three sets during Part C are meant as a fun finisher to an already upper body intensive day. We added in some curls and rows in order to even out the balance between pushing and pulling.

PRIMARY SESSION

Mobility & Activation

Banded Scarecrow x 2-3 minutes depending on how tight you feel

T-Spine Hold on Foam Roller x 60 seconds

Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed

Narrow Grip Overhead Squat Progressions
Every 2 minutes, for 10 minutes, complete (5 sets):
Narrow Grip Overhead Squat x 2 reps @ 3211

*If you are unable to have a narrow grip then use a wide grip and keep the weight light. This drill is mainly for mobility.

Snatch Progressions
Three sets of:
Upper Cut Drill x 10 reps
Rest as needed

and then …

Every 2 minutes, for 12 minutes (6 sets):
Snatch from mid-knee (please use blocks if possible)

*Set 1 = 2 reps @ 60% of 1-RM Snatch
*Set 2 = 2 reps @ 65% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 70% of 1-RM Snatch
*Set 5 = 2 reps @ 75% of 1-RM Snatch
*Set 6 = 1 rep @ 80% of 1-RM Snatch

Back Squat Progressions
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 3 reps

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%

Focus on moving as explosively as possible on all reps.

Max Reps Conditioning
Complete as many reps as possible in 2 minutes:
Assault Bike x 20/15 calories
Max Rep Dumbbell Thrusters
Rest 2 minutes and repeat for a total of FOUR sets.

35-54: 50/35 lbs
55+: 35/20 lbs

Optional Additional Row Endurance Session
For consistent pacing:
30 Minutes of Rowing

Pace by feel, but focus on a pace that you can maintain. Note your meters achieved to establish a baseline/default.