September 10, 2016 – Masters Program
Gymnastics Skills & Drills Two sets of: Donkey Kicks to Box x 15 reps followed by . . . Two sets of: Nose to Wall…
September 9, 2016 – Masters Program
Dynamic Mobility & Activation Three sets of: Single Leg Banded Good Mornings x 10 pulses per side Shoulder Opener x 30 seconds of pulses Band…
September 8, 2016 – Masters Program
Recovery Day A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my…
September 7, 2016 – Masters Program
Gymnastics Skills & Drills Three sets of: Jump to Bar from Squat x 10 reps followed by . . . Three sets of: Bar Muscle-Up…
September 6, 2016 – Masters Program
Dynamic Mobility & Activation Wrist Stretch x 60 seconds KB Ankle Mobility x 60 seconds per leg and then… Three sets of: Butterfly Pulse x…
September 5, 2016 – Masters Program
Dynamic Mobility & Activation Every minute, on the minute, for 12 minutes: Minute 1 – Band Distracted Tricep Stretch x 30 seconds each side Minute…
September 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…
September 3, 2016 – Masters Program
A. Three sets of: Handstand Kick Up to Wall x 10 reps Three sets of: Wall Handstand Thigh Taps x 16-20 reps followed by .…
September 2, 2016 – Masters Program
Dynamic Mobility & Activation Two sets of: Rocking Box Bridges x 6-8 pulses Crossover Symmetry Pull Down Drill x 6-8 reps Deep Squat Progression x…
September 1, 2016 – Masters Program
Recovery Day A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my…
August 31, 2016 – Masters Program
Gymnastic Skills & Drills Two sets of: Strict Muscle-Up Rocking Transition x 5-6 reps followed by . . . Every minute, on the minute, for…
August 30, 2016 – Masters Program
Dynamic Mobility & Activation Partner Assisted Front Rack Stretch x 3-5 pulses per side and then … Three sets of: Band Distracted Perfect Stretch x…
August 29, 2016 – Masters Program
Dynamic Mobility & Activation Two sets of: Partner Shoulder Stretch x 45 seconds each Two sets of: Inverted Shoulder Opener x 45 seconds A. Rear…
August 28, 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…
August 27, 2016 – Masters Program
A. Two sets of: Donkey Kicks to Box x 15 reps followed by . . . Two sets of: Nose to Wall Split Handstand Hold…