June 27, 2016 – Masters Program
OFF-SEASON A. Spend 5 minutes working on your shoulders with a lax ball. followed by… Rear Delt Warm Up Two sets of: Incline T Raises…
June 26, 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…
June 25, 2016 – Masters Program
OFF-SEASON SESSION ONE A. Band-Assisted Upper Anterior Chain Opener (click movement to watch video and understand the movement) 10 Rocking Box Bridges (slow and controlled)…
June 24, 2016 – Masters Program
OFF-SEASON A. One set of: Shoulder Opener x 30 seconds Front Rack Partner Assisted Stretch x 3 contract/release per side Deep Squat Progression x 6-8…
June 23, 2016 – Masters Program
OFF-SEASON Recovery Day A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is…
June 22, 2016 – Masters Program
OFF-SEASON A. Two sets of: Shoulder Mash x 45 seconds per side Band Assisted Anterior Pec Stretch x 45 seconds Two sets of: Inchworm Walk…
June 21, 2016 – Masters Program
OFF-SEASON A. Every minute, on the minute, for 8 minutes: Strict Handstand Push-Ups x 4-8 reps 50-59: 2″ riser 60+: 4″ riser B. Every 2…
June 20, 2016 – Masters Program
OFF-SEASON A. Three sets of: Banded Lat Stretch x 45 seconds per side Wall Slides x 5-6 reps Squat Rocks x 45 seconds and then…
June 19, 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…
June 18, 2016 – Masters Program
OFF-SEASON SESSION ONE A. For perfect positioning: 10 Wall Walk + 45 seconds of Nose-to-Wall Split Handstand Hold B. Complete as many rounds and reps…
June 17, 2016 – Masters Program
OFF-SEASON A. One set of: Shoulder Opener x 30 seconds Front Rack Partner Assisted Stretch x 3 contract/release per side Deep Squat Progression x 6-8…
June 16, 2016 – Masters Program
OFF-SEASON Recovery Day A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is…
June 15, 2016 – Masters Program
OFF-SEASON Dynamic Mobility and Activation Two sets of: PVC Pipe T-Spine Stretch x 30 seconds Barbell Shoulder Opener x 30-45 seconds Softball Hamstring Floss x…
June 14, 2016 – Masters Program
OFF-SEASON A. Strict Handstand Push-Up Density Test For max reps: 90 seconds of Strict Handstand Push-Ups Rest 30 seconds 60 seconds of Strict Handstand Push-Ups…
June 13, 2016 – Masters Program
OFF-SEASON Dynamic Mobility and Activation Spend 5 minutes working on your shoulders with a lax ball Two sets of: Y’s, T’s, W’s x 6-8 reps…