May 9, 2017 – Masters Off-Season Program
Dynamic Mobility & Activation One set of: Wrist Stretch Version 1 x 30 seconds pulsing Wrist Stretch Version 2 x 30 seconds pulsing and then…
May 8, 2017 – Masters Off-Season Program
Dynamic Mobility & Activation T-Spine Pulse on Bench x 60 seconds and then . . . Ankle Pulse x 15 pulses per side and then…
May 7, 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…
May 6, 2017 – Masters Off-Season Program
Gymnastics Skills & Drills Three sets of: Seated Pike Single Leg Lifts x 15 reps per leg Butterfly Pull-Up Progression x 10 reps per leg…
May 5, 2017 – Masters Off-Season Program
Glute Activation Warm-Up (Vandyke Strength Protocol – 15 minutes) Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side…
May 4, 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…
May 3, 2017 – Masters Off-Season Program
Dynamic Mobility & Activation One set of: Twisted Cross Stretch x 60 seconds per side and then . . . Two sets of: Wall Slides…
May 2, 2017 – Masters Off-Season Program
Dynamic Mobility & Activation Two sets of: Band-Distracted Pec Stretch x 45 seconds per side Banded Perfect Stretch x 45 seconds per side and then…
May 1, 2017 – Masters Off-Season Program
Dynamic Mobility & Activation Trap Smash x 60 seconds per side and then . . . Pec Smash x 60 seconds per side and then…
April 30, 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 2-3 Lower Body Mobility…
April 29, 2017 – Masters Program
This is one of our favorite workouts at Invictus. The Masters community did this workout last year on April 30, 2016. Please go back to…
April 28, 2017 – Masters Program
Glute Activation Warm-Up (Vandyke Strength Protocol – 15 minutes) Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side…
April 27, 2017 – 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…
April 26, 2017 – Masters Program
Dynamic Mobility & Activation Three sets of: Hamstring Pulse x 8-10 pulses per side Hamstring/Glute Softball Pulse x 8-10 pulses per side KB Ankle Pulse…
April 25, 2017 – Masters Program
***Transition Week – This week will look a bit different than a typical week. It’s an opportunity for you to reset after the Masters Qualifier…