October 25, 2016 – Masters Program
Dynamic Mobility & Activation One set of: Front Rack Partner Assisted Stretch Two sets of: Band Assisted Perfect Stretch x 45 seconds per side Deep…
October 24, 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…
October 23, 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 22, 2016 – Masters Program
Gymnastic Skills & Drills One set of: Rocking Box Bridges x 45 seconds One set of: Three-Quarter Handstand Freestanding Kick Ups x 20 reps Three…
October 21, 2016 – Masters Program
One set of: T-Spine Series followed by … Two sets of: Band Pull Apart Series Overhead x 15 reps Horizontal x 15 reps A. Three…
October 20, 2016 – Masters Program
A. Warm-Up: Run 800 meters @ 60% Followed by… Two sets of: High Knees x 20 meters Butt Kicks x 20 meters A/B/C Skips each…
October 19, 2016 – Masters Program
Dynamic Mobility & Activation Every minute, on the minute, for 12 minutes, complete: Minute 1: Shoulder Opener x 45 seconds Minute 2: Hamstring Curls x…
October 18, 2016 – Masters Program
Dynamic Mobility & Activation Russian Squats x 8 reps Butterfly Hold x 30 seconds (sorry for the sound) Hawaiin Squats x 5 reps per side…
October 17, 2016 – Masters Program
Dynamic Mobility & Activation Three sets of: Wall Slides x 6-8 pass thrus Bat Wings x 5 reps @ 1518 Banded Pec Stretch x 45…
October 16, 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 15, 2016 – Masters Program
Gymnastics Skills & Drills Two sets of: Wall-Facing Split Handstand Hold x 45 seconds followed by … Four sets of: Handstand Walk (or walk with…
October 14, 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…
October 13, 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…
October 12, 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: Reach…
October 11, 2016 – Masters Program
Dynamic Mobility & Activation Three sets of: Hip Circles x 8 each direction Ankle Pulse x 10 pulses per leg Band Assisted Hip Flexor Stretch…