April 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…
April 27, 2016 – Masters Program
Dynamic Mobility and Activation One set of: Front Rack Partner Assisted Stretch x 60-90 seconds and then . . . Three sets of: Hip Flexor…
April 26, 2016 – Masters Program
Transition Week – This week will look a bit different than a typical week. It’s an opportunity for you to reset after the Masters Qualifier…
April 25, 2016 – Masters Program
Session One A. Every minute, on the minute, for 12 minutes: Minute 1 – Banded Hip Bridges x 20 reps Minute 2 – Monster Walks…
April 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…
April 23, 2016 – Masters Program
A. Warm-Up: Assault Bike 10 minutes @ 70-75% Then. . . Spend 10 minutes on mobility prioritizing overhead, thoracic and hips. Banded Pec Stretch T-Spine…
April 22, 2016 – Masters Program
The Qualifiers are here! You all have put in the hard work so now is the time to showcase your training! You should all be…
April 21, 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…
April 20, 2016 – Masters Prep
Session One A. Three sets of: Supinated-Grip Weighted Pull-Ups x 2-3 reps Rest 60-90 seconds Wall Slides x 6-8 reps Rest 60-90 seconds Overhead Bamboo…
April 19, 2016 – Masters Program
Dynamic Mobility and Activation One set of: Ankle Pulse x 15-20 pulses per side and then . . . Three sets of: Deep Squat Progressions…
April 18, 2016 – Masters Program
Session One A. 40-59: 10-12 Freestanding Kick-Ups to Handstand with Max Hold (hold for as long as possible without walking – if your hands move,…
April 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…
April 16, 2016 – Masters Program
A. Every minute, on the minute, for 6 minutes: 6 Thrusters 6 Burpees Over the Barbell 40-54: 115/75 lbs 55+: 95/65 lbs Rest until fully…
April 15, 2016 – Masters Program
Dynamic Mobility and Activation Three sets of: Pec Mash x 30 seconds per side Band Assisted Anterior Pec Stretch x 45 seconds per side Banded…
April 14, 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…