November 24, 2016 – Masters Program
Enjoy the holiday and reflect on everything you have to be thankful for!
November 23, 2016 – Masters Program
Dynamic Mobility & Activation Every minute, on the minute, for 12 minutes, complete: Minute 1: Inchworm + Toe Drag x 5 reps Minute 2: Prone…
November 22, 2016 – Masters Program
Dynamic Mobility & Activation Three sets of: Psoas Pulse x 8 pulses per side Band Assisted Perfect Stretch x 45 seconds per side Band Assisted…
November 21, 2016 – Masters Program
Enjoy your holiday week! This week will be a little lighter in volume after our testing week. Have a fun week in preparation for the weeks…
November 20, 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 19, 2016 – Masters Program
Gymnastics Skills & Drills One set of: Rocking Box Bridges x 8-10 reps Followed by. . . Donkey Kicks x 15 reps Followed by. .…
November 18, 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…
November 17, 2016 – Masters Program
A. Warm Up Run 3 minutes @ 50-60% Folllowed by… Two sets of: Perfect Stretch x 10 meters Lateral Lunges x 10 meters Tuck Jumps…
November 16, 2016 – Masters Program
Dynamic Mobility & Activation Every minute, on the minute, for 12 minutes, complete: Minute 1: Shoulder Opener x 45 seconds Minute 2: Banded Glute Bridges…
November 15, 2016 – Masters Program
Dynamic Mobility & Activation Three sets of: Russian Baby Makers x 5 reps Tempo Squat with 10 lbs plate x 5 reps @ 3311(start with…
November 14, 2016 – Masters Program
Dynamic Mobility & Activation Upper Body Anterior Chain Opener x 2 minutes followed by … Three sets of: T-Spine Pulse x 8 reps Russian Baby…
November 13, 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 12, 2016 – Masters Program
Gymnastics Skills & Drills One set of: Rocking Box Bridges x 8-10 reps Followed by. . . One (unbroken)Â set of: Incline Push-Ups on 30″ Box…
November 11, 2016 – Masters Program
Dynamic Mobility & Activation Spend 5-6 minutes mashing the pecs Three sets of: Prone PVC Pipe Pass Thrus x 10 reps Wall Slides x 5-6…
November 10, 2016 – Masters Program
A. Warm Up Three sets of: 200 meter run 200 meter jog Followed by… Two sets of: A/B/C Skips x 20 meters each Lateral Skips…