January 24, 2017 – Masters Program
Dynamic Mobility & Activation Partner Assisted Front Rack Stretch x 3 pulses each side One set of: Band-Assisted Perfect Stretch x 60 seconds per side…
January 23, 2017 – Masters Program
Dynamic Mobility & Activation Anterior Band-Distracted Pec Stretch x 60 seconds per side Followed by … Two sets of: Biceps Opening Curls x 5/5/5 reps…
January 22, 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…
January 21, 2017 – Masters Program
A. To prepare for your strict muscle-ups, watch this tutorial by Travis Ewart 40-49: Three sets of: 4/3 Strict Muscle-Ups + 30′ Handstand Walk Rest…
January 20, 2017 – Masters Program
Dynamic Mobility & Activation Two sets of: T-Spine Pulse on bench x 10 pulses Kettlebell Ankle Pulse x 10 pulses per side Deep Squat Progression…
January 19, 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…
January 18, 2017 – Masters Program
Dynamic Mobility & Activation Two sets of: Rocking Box Bridge x 45 seconds Cobra Pose x 45 seconds Hand Plank to Press Lean x 5…
January 17, 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…
January 16, 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…
January 15, 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…
January 14, 2017 – Masters Program
A. For times: *Ground to Overhead x 10 reps Rest 60 seconds **Ground to Overhead x 10 reps Rest 60 seconds ***Ground to Overhead x…
January 13, 2017 – Masters Program
Dynamic Mobility & Activation Two sets of: T-Spine Pulse on bench x 10 pulses Kettlebell Ankle Pulse x 10 pulses per side Butterfly Stretch x…
January 12, 2017 – Masters Program
A. Warm Up: 2 laps around the track ( if you don’t have a track available than an easy jog for 5 minutes.) Folllowed by……
January 11, 2017 – Masters Program
Dynamic Mobility & Activation Two sets of: Barbell Shoulder Opener x 60 seconds Wall Slides x 6-10 reps Bamboo Press x 5 reps @ 2115…
January 10, 2017 – Masters Program
Dynamic Mobility & Activation Two sets of: Banded Hip Flexor Stretch x 60 seconds per side Wrist Stretch Version 1 x 10 pulses Wrist Stretch…