May 2, 2020 – Masters Program

At-Home Workout (No Equipment)
Seven rounds for time of:
30 Running Man Line Jumps
8 Backpack Devil’s Presses
12 Alternating Reverse Lunges

Rest 60 seconds, and then…

For time:
90 Running Man Line Jumps
24 Backpack Devil’s Presses
36 Alternating Reverse Lunges

Three sets of:
Medicine Ball Hamstring Curls x 10-12 reps
Rest as needed
Side Plank x 45-60 seconds each side
Rest as needed

*Medicine Ball Hamstring Curls can also be perform with a paper plate on carpet or a towel that will slide well if you are in a garage or hard smooth flooring

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

At-Home Workout (Limited Equipment)
Seven rounds for time of:
30 Double-Unders
8 Alternating Single-Arm Dumbbell Devil’s Press
12 Alternating Reverse Lunges with Goblet Hold
Rest 60 seconds

Rest 60 seconds, and then…

For time:
90 Double-Unders
24 Alternating Single-Arm Dumbbell Devil’s Press
36 Alternating Reverse Lunges with Goblet Hold

Three sets of:
Medicine Ball Hamstring Curls x 10-12 reps
Rest as needed
Side Plank x 45-60 seconds each side
Rest as needed

*Medicine Ball Hamstring Curls can also be perform with a paper plate on carpet or a towel that will slide well if you are in a garage or hard smooth flooring

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: Today’s intention is to find your pace. You will get seven rounds to pay attention to your breathing and movement quality – and you may notice a little burn in your muscles too. Once you clear that hurdle you’ll be well-prepared to attack the chipper. Use the early rounds to find out how you will be able to move through larger chunks of reps at a time without stopping.

Mobility & Activation (Primary Session)
One Set:
Wall Slides x 10 @ 3030
Pec Activation

and then …

Two Sets:
Band Pull-Aparts x 15
Bear Crawl x 20 yards forward + 20 yards backward

and then …

Three sets of:
Right-Arm KB Press & Hold with a 3 seconds pause overhead x 5 reps
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm KB Press & Hold with a 3 seconds pause overhead x 5 reps
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed

Bench Press Prep
Take 12-15 minutes to build up to your benchpress weight.

Seven rounds for time
35-49:
Seven rounds for time:
5 Bench Press (205/135 lbs)
10 GHD Sit-Ups
35 Double-Unders

50-54:
Seven rounds for time:
4 Bench Press (165/115 lbs)
8 GHD Sit-Ups
30 Double-Unders

55+:
Seven rounds for time:
5 Bench Press (135/95 lbs)
15 Anchored Sit-Ups
25 Double-Unders

Time Cap: 25:00

Strength Accessory Finisher
Three sets of:
Split Stance Romanian Deadlift x 8 reps each leg @ 3011
Rest 60 seconds
Kettlebell Biceps Curls x 8 reps @ 21X0
Rest 60 seconds

Optional Additional Run Session

10-15 minutes of warm-up and running mechanics drills, and then…

Run 3 Miles @ 80-85% of your 1-Mile PR pace

followed by…
10 minutes of Cool Down and Stretching