February 23, 2017 – Masters Program
A. Warm-Up: Run 3 minutes @ 50-60% Followed by… Two sets of: Banded Hip Opener Lateral Skips x 20 meters per side One Foot Hops…
February 22, 2017 – Masters Program
Dynamic Mobility & Activation One set of: Banded Scarecrow x 2 minutes and then … Two sets of: Wall Slides x 6-8 reps Hand Plank…
February 21, 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…
February 20, 2017 – Masters Program
What an exciting week, it is the start of the Open! This is a great time to reflect on all the hard work you have…
February 19, 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…
February 18, 2017 – Masters Program
A. 40-54: Three sets of: 5 Overhead Squats (95/65 lbs) 5 Chest-to-Bar Pull-Ups 55+: Three sets of: 5 Overhead Squats (65/45 lbs) 5 Chin-Over-Bar Pull-Ups…
February 17, 2017 – Masters Program
Dynamic Mobility & Activation Three sets of: Band Assisted Perfect Stretch x 45 seconds per side One set of: Banded Hip Flexor Stretch x 60…
February 16, 2017 – Masters Program
A. Warm Up: Jog x 400 Meters Followed by… Three sets of: Good mornings x 20 repetitions Air Squats x 20 repetitions Skipping for height…
February 15, 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…
February 14, 2017 – Masters Program
Dynamic Mobility & Activation One set of: Banded Scarecrow x 2 minutes and then … Two sets of: Wall Slides x 6-8 reps Hand Plank…
February 13, 2017 – Masters Program
Dynamic Mobility & Activation Band-Assisted Upper Body Anterior Chain Opener x 2 minutes Followed by … Two sets of: Biceps Opening Curls x 5/5/5 reps…
February 12, 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…
February 11, 2017 – Masters Program
A. Take 15 minutes to build to a heavy-ish Snatch and then … For time: 5 Unbroken Power Snatches 20 Double-Unders 7 Unbroken Power Snatches…
February 10, 2017 – Masters Program
Dynamic Mobility & Activation Two sets of: T-Spine Pulse on bench x 10 pulses Psoas Pulse x 8-10 pulses per side Deep Squat Progression x…
February 9, 2017 – Masters Program
A. Warm-Up: Run 400 Meters @ 50% Stretch x 2 Minutes Run 400 Meters @ 60% Followed by… Two sets of: High Knees x 20…