August 22, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Spend 5 minutes rolling out your lats and then . . . One set of: Butterfly Stretch x 60 seconds Wrist…
August 21, 2017 – Masters Program 4.0
Dynamic Mobility and Activation Two sets of: T-Spine Hold on Foam Roller x 60 seconds Ankle Pulse x 15 reps per side and then .…
August 20, 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 2-3 Lower Body Mobility…
August 19, 2017 – Masters Program 4.0
Gymnastic Skills & Drills A. Option 1 (If you do not yet have a Bar Muscle-Up) – Every 30 seconds, for 3 minutes (3 sets)…
August 18, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Two sets of: Med Ball Thoracic Opener x 60 seconds Psoas Pulse x 45 seconds per side and then . . .…
August 17, 2017 – Masters Program 4.0
Recovery Day Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first…
August 16, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Spend 30 seconds with each arm on Single Arm Hang from Bar; repeat twice and then . . . Spend 2…
August 15, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Spend 5 minutes rolling out your quads, IT bands and glutes and then . . . Grab a partner and have…
August 14, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Spend 60 seconds doing the Med-Ball T-Spine Opener and then . . . Spend 45 seconds per side in the Twisted…
August 13, 2017 – Masters Off-Season 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 2-3 Lower Body Mobility…
August 12, 2017 – Masters Off-Season Program
A. Every minute, on the minute, for 12 minutes: Minute 1 – Crossover or Banded Reverse Flys x 8 reps @ 2121 Minute 2 –…
August 11, 2017 – Masters Off-Season Program
***Just a reminder that this past week has looked a bit different than a typical week. It’s has been an opportunity for you to reset…
August 10, 2017 – Masters Off-Season 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…
August 9, 2017 – Masters Off-Season Program
Dynamic Mobility & Activation Every 90 seconds, for 12 minutes, complete: Interval 1 – Shoulder Mash x 30 seconds per side Interval 2 – Banded…
August 8, 2017 – Masters Off-Season Program
Glute Activation Warm-Up Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Forward Cross Crawl x 1 minute…