July 12, 2016 – Masters Program
OFF-SEASON A. Every 2 minutes, for 10 minutes, complete: Double Unders x 40 reps Strict Handstand Push-Ups x 4-8 reps 50-59: 2″ riser 60+: 4″…
July 11, 2016 – Masters Program
OFF-SEASON A. Three sets of: Foam Roll T-Spine Stretch x 10 pulses Hawaiian Squats x 6-8 reps per leg Banded Pec Stretch x 60 seconds…
July 10, 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 9, 2016 – Masters Program
OFF-SEASON 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)…
July 8, 2016 – Masters Program
OFF-SEASON A. One set of: Deep Squat Progression x 6-8 reps Psoas Pulse x 10-12 pulses per side Butterfly Pulse x 15 reps Squat Rocks…
July 7, 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 6, 2016 – Masters Program
OFF-SEASON A. Two sets of: PVC Pipe T-Spine Stretch x 30 seconds Band Assisted Anterior Pec Stretch x 30 seconds per side Softball Hamstring Floss…
July 5, 2016 – Masters Program
OFF-SEASON A. Every 30 seconds, for 6 minutes, complete: Strict Handstand Push-Ups x 3-6 reps 50-59: 2″ riser 60+: 4″ riser B. Every 2 minutes,…
July 4, 2016 – Masters Program
OFF-SEASON A. Three sets of: Foam Roll T-Spine Stretch x 10 pulses Hawaiian Squats x 6-8 reps per leg followed by … Rear Delt Warm…
July 3, 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 2, 2016 – Masters Program
OFF-SEASON 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)…
July 1, 2016 – Masters Program
OFF-SEASON A. One set of: KB Ankle Mobility Drill x 10-12 pulses per side Psoas Pulse x 10-12 pulses per side Butterfly Pulse x 15…
June 30, 2016 – Masters Program
OFF-SEASON Recovery Day A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is…
June 29, 2016 – Masters Program
OFF-SEASON A. Two sets of: Pec Smash x 30 seconds per side Band Assisted Anterior Pec Stretch x 30 seconds per side Rack Assisted Hamstring…
June 28, 2016 – Masters Program
OFF-SEASON A. Every minute, on the minute, for 10 minutes: Strict Handstand Push-Ups x 4-8 reps 50-59: 2″ riser 60+: 4″ riser B. Every 2…