December 5, 2017 – Masters Program
Dynamic Mobility, Activation & Warm-Up Start the clock and: Spend 8 minutes rolling out your IT Bands, Glutes and Hamstrings At the 8:00 mark: Front…
December 4, 2017 – Masters Program
Dynamic Mobility, Activation & Warm-Up Start the clock and: Spend 5 minutes rolling out your IT Bands, Glutes and Hamstrings At the 5:00 mark: Front…
December 3, 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 2, 2017 – Masters Program
A. Spend 60 seconds practicing Handstand Kick-Up to Wall x max reps Followed by. . . Every 10 seconds, for 2 minutes (12 sets) of:…
December 1, 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…
November 30, 2017 – Masters Program
Listen to your body. If your body is saying take a rest day, then take a rest day and focus on mental and physical restoration.…
November 29, 2017 – Masters Program
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…
November 28, 2017 – Masters Program
Mobility, Activation, Warm-Up Start the clock and: Spend 5 minutes rolling out your IT Bands, Glutes and Hamstrings At the 5:00 mark: Front Rack Assisted…
November 27, 2017 – Masters Program
Mobility, Activation & Warm-Up Start the clock and: T-Spine Hold on Foam Roller x 60 seconds (work on breathing into your belly and giving a…
November 26, 2017 – Masters Program 4.0
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…
November 25, 2017 – Masters Program 4.0
A. Death by Strict Pull-Up Minute 1 – 1 Strict Pull-Up Minute 2 – 2 Strict Pull-Ups Minute 3 – 3 Strict Pull-Ups Minute 4…
November 24, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Straight Leg Iso Hold x 30 seconds Bird Dogs x 10 reps per side and then … Glute Activation Warm-Up 30…
November 23, 2017 – Masters Program 4.0
Recovery Day Aerobic Restoration & enjoy the time spent with family today! NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you.…
November 22, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Band Distracted Hip Flexor Stretch x 45 seconds per side Fire Hydrant Iso Hold x 45 seconds per side Two sets…
November 21, 2017 – Masters Program 4.0
** Just a reminder – this week is a de-load week so the priority should be to reset. Make sure to listen to your body…