August 11, 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 10, 2016 – Masters Program
Gymnastic Skills & Drills One set of: Ring Muscle-Up Reverse Pull-Up x 15 reps followed by . . . Three sets of: Pop Swing x…
August 9, 2016 – Masters Program
Dynamic Mobility & Activation Wrist Stretch x 60 seconds and then … Three sets of: Banded Hip Flexor Stretch x 45 seconds per side Deep…
August 8, 2016 – Masters Program
Dynamic Mobility & Activation Every 90 seconds, for 12 minutes, complete: Interval 1 – Band Distracted Lat Stretch x 30-45 seconds per side Interval 2…
August 7, 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 6, 2016 – Masters Program
A. Every minute, on the minute, for 10 mintues: 3/4 handstands on wall x 30 seconds followed by . . . Every 2 minutes, for…
August 5, 2016 – Masters Program
Dynamic Mobility & Activation Two sets of: Band Assisted Upper Anterior Chain Opener x 45 seconds Single Arm Bar Hang x 30 seconds each side…
August 4, 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 3, 2016 – Masters Program
Gymnastic Skills & Drills One set of: Ring Muscle-Up Reverse Pull-Up x 15 reps followed by . . . Three sets of: Cast Swings x…
August 2, 2016 – Masters Program
Dynamic Mobility and Activation Partner Assisted Front Rack Stretch x 3-5 pulses per side and then … Three sets of: Psoas Pulse x 8-10 pulses…
August 1, 2016 – Masters Program
Dynamic Mobility and Activation Every minute, on the minute, for 12 minutes: Minute 1 – T-Spine Pulses on a bench x 45 seconds Minute 2…
July 31, 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…
July 30, 3016 – Masters Program
A. Every minute, on the minute, for 12 minutes: Minute 1 – 1-2 Rope Climb Minute 2 – T-Spine Pulses on a bench x 8-10…
July 29, 2016 – Masters Program
A. 40-54, 55-59 Men: Five sets for max reps of: 30 Seconds of Muscle-Ups Rest 30 seconds Note scores for each of the five sets.…
July 28, 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…