January 9, 2017 – Masters Program
Dynamic Mobility & Activation Anterior Band-Distracted Pec Stretch x 60 secconds per side Followed by … Two sets of: Biceps Opening Curls x 5/5/5 reps…
January 8, 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 7, 2017 – Masters Program
A. Three sets for max reps of: 60 seconds of Ground to Overhead Rest 60 seconds 40-44: 185/125 lbs 45-49: 175/115 lbs 50-54: 155/105 lbs…
January 6, 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…
January 5, 2017 – Masters Program
A. Warm-Up: Run 800 meters @ 60% Followed by… Two sets of: Perfect Stretch x 20 meters Reverse Lunges x 20 meters A/B/C Skips each…
January 4, 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 3, 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 2, 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 1, 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 31, 2016 – Masters Program
A. Three sets, not for time, of: Rope Climb x 2 ascents Handstand Walk x 10-15 meters L-Sit Hold x 60 seconds (accumulate the time…
December 30, 2016 – Masters Program
Dynamic Mobility & Activation Shoulder Opener x 60 seconds followed by … Two sets of: Band Pull Apart Series Overhead x 15 reps Horizontal x…
December 29, 2016 – Masters Program
A. Warm Up: 300 Meter Jog @ 50% 100 Meter Walk 300 Meter Jog @ 60% 100 Meter Walk Followed by… Three sets of: Good…
December 28, 2016 – Masters Program
Dynamic Mobility & Activation Two sets of: Thoracic Flexion x 30 seconds (focus on breathe) Thoracic Rotation x 10 reps each side Banded Anterior Pec…
December 27, 2016 – Masters Program
Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y…
December 26, 2016 – Masters Program
You will notice that this week will look different compared to most weeks. We are bringing the volume down this week so your body and…