May 28, 2016 – Masters Program
OFF-SEASON SESSION ONE A. Accumulate 15-20 Freestanding Kick-Ups to Handstand (hold for 1 second in the handstand, but goal is to get comfortable finding balance…
May 27, 2016 – Masters Program
OFF-SEASON Dynamic Mobility and Activation Two sets of: Band Resisted Glute Bridges x 20 reps Prone Leg Lift x 8 reps w/a 3 second hold…
May 26, 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…
May 25, 2016 – Masters Program
OFF-SEASON Dynamic Mobility and Activation Two sets of: Pec Smash x 45 seconds per side Wrist Stretch x 30 seconds Hamstring Floss x 45 seconds…
May 24, 2016 – Masters Program
OFF-SEASON A. Every minute, on the minute, for 10 minutes: Minute 1 – Double Unders x 40 reps Minute 2 – Handstand Leg Taps x…
May 23, 2016 – Masters Program
OFF-SEASON Dynamic Mobility and Activation Three sets of: Foam Roll T-Spine Stretch x 10 pulses Hawaiian Squats x 6-8 reps per leg and then .…
May 22, 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…
May 21, 2016 – Masters Program
OFF-SEASON SESSION ONE A. Three sets of: 60-75 seconds of Nose-to-Wall Split Handstand Hold Rest 60-90 seconds Get into position via wall-walk, cartwheel or backward…
May 20, 2016 – Masters Program
OFF-SEASON Dynamic Mobility and Activation One set of: Shoulder Opener x 30 seconds Front Rack Partner Assisted Stretch x 3 contract/release per side Deep Squat…
May 19, 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…
May 18, 2016 – Masters Program
OFF-SEASON Dynamic Mobility and Activation Two sets of: Shoulder Mash x 45 seconds per side Band Assisted Anterior Pec Stretch x 45 seconds Two sets…
May 17, 2016 – Masters Program
OFF-SEASON A. Every minute, on the minute, for 10 minutes: Minute 1 – Row 250/200 Meters Minute 2 – Nose to Wall Handstand Hold x…
May 16, 2016 – Masters Program
OFF-SEASON Dynamic Mobility and Activation Three sets of: Banded Pec Stretch x 60 seconds Wall Slides x 5-6 reps Band Assisted Perfect Stretch x 45…
May 15, 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…
May 14, 2016 – Masters Program
OFF-SEASON SESSION ONE A. Accumulate 15-20 Freestanding Kick-Ups to Handstand (hold for 1 second in the handstand, but goal is to get comfortable finding balance…