July 27, 2016 – Masters Program
A. Every minute, on the minute, for 12 minutes: Minute 1 – 1-2 Rope Climbs (15′) Minute 2 – 40-54: 10 Meters of Handstand Walk…
July 26, 2016 – Masters Program
A. Every minute, on the minute, for 12 minutes: Minute 1 – Crossover or Banded Reverse Flys x 8 reps @ 2121 Minute 2 -…
July 25, 2016 – Masters Program
**This is a transition week! Have fun with these sessions and know that we have a new cycle beginning on August 1st!** A. Every minute,…
July 24, 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 23, 2016 – Masters Program
Session One A. Band-Assisted Upper Anterior Chain Opener (click movement to watch video and understand the movement) 10 Rocking Box Bridges (slow and controlled) Prone…
July 22, 2016 – Masters Program
A. Two sets of: Band Resisted Glute Bridges x 20 reps Prone Leg Lift x 8 reps w/a 3 second hold at top Partner Assisted…
July 21, 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…
July 20, 2016 – Masters Program
I thought you guys would enjoy this workout and thought what a great way to show our support to everyone who will be completing this…
July 19, 2016 – Masters Program
A. Death by Strict Chest-to-Bar Pull-Up Minute 1 – 1 Strict Chest-to-Bar Pull-Up Minute 2 – 2 Strict Chest-to-Bar Pull-Up Minute 3 – 3 Strict…
July 18, 2016 – Masters Program
A. Three sets of: Banded Pec Stretch x 60 seconds T-Spine Pulses on a bench x 8-10 pulses Band Assisted Perfect Stretch x 45 seconds…
July 17, 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 16, 2016 – Masters Program
OFF-SEASON A. Band-Assisted Upper Anterior Chain Opener (click movement to watch video and understand the movement) 10 Rocking Box Bridges (slow and controlled) Prone Pectoral…
July 15, 2016 – Masters Program
OFF-SEASON A. Two sets of: Band Resisted Glute Bridges x 20 reps Prone Leg Lift x 8 reps w/a 3 second hold at top Partner…
July 14, 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…
July 13, 2016 – Masters Program
OFF-SEASON A. Two sets of: Shoulder Mash x 45 seconds per side Barbell Shoulder Opener x 30-45 seconds Softball Hamstring Floss x 30 seconds per…