January 4, 2018 – Masters Open Prep Program
Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following: 1…
January 3, 2018 – Masters Open Prep Program
Openers and Activation Two sets of: Biceps Opening Curls x 5/5/5 reps Rest as needed Triceps Opening Extensions x 5/5/5 reps Rest as needed followed…
January 2, 2018 – Masters Open Prep Program
Dynamic Mobility, Activation and Warm-Up Start the clock and … Band Assisted Lat Stretch x 45 seconds per side (drop to one knee for an…
January 1, 2018 – Masters Open Prep Program
Dynamic Mobility, Activation and Warm-Up Start the clock and … Band Assisted Hip Flexor Stretch x 45 seconds per side (add in 3-5 pulses) Band…
December 31, 2017 – 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…
December 30, 2017 – Masters Program
A. Three sets, not for time, of: Rope Climb x 2 ascents Handstand Walk x 10-15 meters L-Sit Hold x 45 seconds (accumulate the time…
December 29, 2017 – Masters Program
Dynamic Mobility, Activation & Warm-Up Start the clock and: Band Assisted Pec Stretch x 30 seconds per side Band Assisted Hip Flexor Stretch x 30…
December 28, 2017 – Masters Program
Warm Up 400 Meter Jog Followed by… A skips x 10 meters A skips (backwards) x 10 meters B skips x 10 meters B skips…
December 27, 2017 – Masters Program
Dynamic Mobility, Activation and Warm-Up Start the clock and: Band-Assisted Upper Anterior Chain Opener At the 4:00 mark: Band-Assisted Hip Flexor Stretch x 30 seconds…
December 26, 2017 – Masters Program
Dynamic Mobility, Activation and Warm-Up Start the clock and: Spend 5 minutes rolling out your IT Bands, Glutes and Hamstrings At the 5:00 mark: Front…
December 25, 2017 – Masters Program
Enjoy your holiday and, if you are feeling like getting a little workout in, hit this one up with a friend! If not, enjoy your…
December 24, 2017 – 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…
December 23, 2017 – Masters Program
12 Days of Christmas – Invictus Style 1 Row x 300 Meters 2 Snatches 3 Thrusters 4 Muscle-Ups (55-59: 4 Ring-Dips; 60+: 4 Stationary Dips)…
December 22, 2017 – Masters Program
Great work to everyone who completed the 6th Annual Invictus Athlete Online Competition! We saw some incredible performances, amazing efforts and so many athletes test…
December 21, 2017 – 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…