December 9, 2016 – Masters Program
Dynamic Mobility & Activation Every 90 seconds, for 12 minutes, complete: Interval 1: Single-Arm Hang from Bar x 30 seconds each side Interval 2: Band…
December 8, 2016 – Masters Program
A. Warm Up: 300 Meter Jog @ 50% 100 Meter Walk 300 Meter Jog @ 60% 100 Meter Walk Followed by… Two sets of: Samson…
December 7, 2016 – Masters Program
Dynamic Mobility & Activation Every minute, on the minute, for 12 minutes, complete: Minute 1: V-Ups x 15 reps Minute 2: Prone PVC Pipe Pass…
December 6, 2016 – Masters Program
Dynamic Mobility & Activation Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at…
December 5, 2016 – Masters Program
Dynamic Mobility & Activation One set of: Rocking Box Bridge x 2 minutes And then … Three sets of: Psoas Pulse x 8 pulses per…
December 4, 2016 – 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 3, 2016 – Masters Program
Gymnastics Skills & Drills One set of: Rocking Box Bridges x 8-10 reps Follwed by … Three sets, not for time, of: Rope Climb x…
December 2, 2016 – Masters Program
Dynamic Mobility & Activation Every 90 seconds, for 12 minutes, complete: Interval 1: Single-Arm Hang from Bar x 30 seconds each side Interval 2: Band…
December 1, 2016 – Masters Program
A. Warm-Up: Run 800 meters at 60% Followed by… Two sets of: Perfect Stretch x 20 meters Reverse Lunges x 20 meters A/B/C Skips x…
November 30, 2016 – Masters Program
Dynamic Mobility & Activation Band-Assisted Upper Anterior Chain Opener x 2 minutes Followed by … Every minute, on the minute, for 12 minutes: Minute 1:…
November 29, 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…
November 28, 2016 – Masters Program
Dynamic Mobility & Activation Three sets of: Band-Assisted Lat & Hip Flexor Combo Stretch x 45 seconds per side Wall Slides x 5-6 reps Russian…
November 27, 2016 – 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…
November 26, 2016 – Masters Program
Gymnastics Skills & Drills Three sets, not for time, of: Handstand Walk x 10-15 meters Bar Muscle-Ups x 2-4 reps Ring-Dips x 4-6 reps 60+:…
November 25, 2016 – Masters Program
Dynamic Mobility & Activation Every minute, on the minute, for 9 minutes, complete: Minute 1: Band Distracted Tricep Stretch x 30 seconds per side Minute…