October 10, 2016 – Masters Program
Dynamic Mobility & Activation Every minute, on the minute, for 12 minutes: Minute 1 – Wrist Stretch x 10 pulses Minute 2 – T-Spine Pulses…
October 9, 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 8, 2016 – Masters Program
Gymnastic Skills & Drills Two sets of: Wall Facing Split Handstand Hold x 45 seconds Rest as needed followed by … Four sets of: Wall…
October 7, 2016 – Masters Program
Dynamic Mobility & Activation Spend 5-6 minutes mashing the shoulders Every minute, on the minute, for 12 minutes, complete: Minute 1: Band Distracted Tricep Stretch…
October 6, 2016 – Masters Program
A. Warm Up: 2 laps around the track – if you don’t have a track available than an easy jog for 5 minutes. Folllowed by……
October 5, 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…
October 4, 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 3, 2016 – Masters Program
Dynamic Mobility & Activation Every minute, on the minute, for 12 minutes: Minute 1 – T-Spine Pulse x 8 reps Minute 2 – Russian Baby…
October 2, 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 1, 2016 – Masters Program
A. Three sets of: Donkey Kicks to Box x 15 reps followed by … Three sets of: Handstand Wall Thigh Taps x 16-20 reps followed…
September 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…
September 29, 2016 – Masters Program
If you feel like you need to improve in your running, then Thursdays will be an optional running session per coach Nuno Costa of Invictus…
September 28, 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…
September 27, 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…
September 26, 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…