September 25, 2016 – Masters Program
Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose…
September 24, 2016 – Masters Program
A. Three sets for times of: Handstand Walk Rest 60 seconds 40-49: 50′ 50-59: 25′ 60+: Nose-to-Wall Handstand Hold x 60 seconds B. Back Squat:…
September 23, 2016 – Masters Program
Dynamic Mobility & Activation Three sets of: Band Distracted Perfect Stretch x 45 seconds per side Shoulder Opener x 30 seconds of pulses Band Assisted…
September 22, 2016 – Masters Program
Recovery Day A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my…
September 21, 2016 – Masters Program
Gymnastic Skills and Drills Three sets of: Speed Swing x 8-10 reps followed by . . . Three sets of: Peek-A-Boo Swings x 5-6 reps…
September 20, 2016 – Masters Program
Dynamic Mobility & Activation Partner Assisted Front Rack Stretch x 3-5 pulses per side and then … Three sets of: Psoas Pulse x 8-10 pulses…
September 19, 2016 – Masters Program
Dynamic Mobility & Activation Every 90 seconds, for 12 minutes, complete: Interval 1 – Band Distracted Lat Stretch x 30-45 seconds per side Interval 2…
September 18, 2016 – Masters Program
Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose…
September 17, 2016 – Masters Program
Gymnastic Skills & Drills Two sets of: Freestanding Split Handstand x 10 reps Rest as needed followed by . . . Three sets of: Handstand…
September 16, 2016 – Masters Program
Dynamic Mobility & Activation Two sets of: Rocking Box Bridges x 6-8 pulses Crossover Symmetry 90/90 Drill x 6-8 reps Band Assisted Anterior Pec Stretch…
September 15, 2016 – Masters Program
Recovery Day A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my…
September 14, 2016 – Masters Program
Gymnastic Skills & Drills Three sets of: Bar Muscle-Up Foot Tap Drill x 5-6 reps followed by . . . 40-59: Three sets for time…
September 13, 2016 – Masters Program
Dynamic Mobility & Activation One set of: Wrist Stretch x 60 seconds and then . . . Three sets of: Banded Hip Flexor Stretch x…
September 12, 2016 – Masters Program
Dynamic Mobility & Activation One set of: Upper Body Anterior Chain Opener (Hold each position for 20-30 seconds) and then … One set of: Band…
September 11, 2016 – Masters Program
Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose…