November 9, 2016 – Masters Program
Dynamic Mobility & Activation Every minute, on the minute, for 12 minutes, complete: Minute 1: Shoulder Opener x 45 seconds Minute 2: Reach Thrus x…
November 8, 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 Roll out the…
November 7, 2016 – Masters Program
Dynamic Mobility & Activation Every minute, on the minute, for 12 minutes: Minute 1 – Band-Assisted Pec Stretch x 30 seconds per side Minute 2…
November 6, 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 5, 2016 – Masters Program
Gymnastics Skills & Drills Every 30 seconds, for 3 minutes (6 sets), complete: Three-Quarter Handstand Kick-Up x 15 seconds Followed by. . . Every 45 seconds,…
November 4, 2016 – Masters Program
Dynamic Mobility & Activation Spend 5-6 minutes mashing the shoulders Every minute, on the minute, for 9 minutes, complete: Minute 1: Band-Distracted Tricep Stretch x…
November 3, 2016 – Masters Program
A. Warm Up: Run 3 minutes @ 50-60% pace Followed by… Two sets of: A/B/C Skips x 20 meters each Lateral Skips x 20 meters…
November 2, 2016 – Masters Program
Dynamic Mobility & Activation Spend 5 minutes on your choice of stretch by Coach Travis Ewart Every minute, on the minute, for 9 minutes, complete:…
November 1, 2016 – Masters Program
Dynamic Mobility & Activation Partner Assisted Front Rack Stretch x 3 pulses per side followed by … Three sets of: Psoas Pulse x 8 pulses…
October 31, 2016 – Masters Program
Dynamic Mobility & Activation One set of: Racked KB Lat Stretch x 60 seconds followed by … Every minute, on the minute, for 9 minutes:…
October 30, 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…
October 29, 2016 – Masters Program
Gymnastic Skills & Drills Two sets of: Wall Facing Split Handstand Hold x 45 seconds followed by … Three sets of: Handstand Walk x 25-40’…
October 28, 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…
October 27, 2016 – Masters Program
A. Warm-up: 400 meter run @ 50% pace Followed by… Two sets of: Forward Lunges x 10 Reverse Lunges x 10 Lateral Lunges x 10…
October 26, 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 Hamstring Pulses…