April 13, 2016 – Masters Program
Session One Dynamic Mobility and Activation Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight…
April 12, 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 11, 2016 – Masters Program
Session One A. Three sets of: 30-Foot Handstand Walk Rest 20 seconds Strict Handstand Push-Ups x Max Reps Rest 3 minutes 40-49: 30-Foot Handstand Walk…
April 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…
April 9, 2016 – Masters Program
40-54: 2 Rounds for time: 1,000 Meter Row 50 Thrusters (65/45 lbs) 30 Chest-to-Bar Pull-Ups 55+: 2 Rounds for time: 1,000 Meter Row 50 Thrusters…
April 8, 2016 – Masters Program
Dynamic Mobility and Activation Two sets of: Crossover Symmetry Victory x 10 reps Rest as needed and then . . . Three sets of: Banded…
April 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…
April 6, 2016 – Masters Program
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 5, 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 4, 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 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…
April 2, 2016 – Masters Program
For time: 60 Double-Unders 30 Chest-to-Bar Pull-Ups 30 Burpee Box Jump-Overs (24″/20″) 30 Chest-to-Bar Pull-Ups 60 Double-Unders 55-59: Chin-Over Pull-Ups, Step Overs Allowed 60+: 40…
April 1, 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 Band…
March 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…
March 30, 2016 – Masters Program
Session One Dynamic Mobility and Activation Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight…