March 29, 2024 – Masters Program
Mobility, Activation & Warm-Up Three sets of: 200 Meter Row 5 Deep Squat Progressions Followed by… Three sets of: Bamboo Bar Press x 5 reps…
March 28, 2024 – Masters Program
Swimming Technique and Active Recovery SessionSwimming workouts designed by Heidi FearonA.I.4 Minutes of Hip Flexor Mobility of Your Choice4 Minutes of Anterior Shoulder Mobility of…
March 28, 2024 – Masters Program
Zone 2 Option Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do…
March 27, 2024 – Masters Program
Mobility, Activation & Warm-Up Three sets of: 60 Second Wall Sit 45 Seconds of Banded Good Mornings 30 Seconds of Air Squats 50 Foot Monster…
March 26, 2024 – Masters Program
Mobility, Activation & Warm-Up Over the course of 5-7 minutes, move through the following band assisted drills: Pec Stretch Lat Stretch Tricep Stretch followed by…
March 25, 2024 – Masters Program
Mobility, Activation & Warm-Up One set of: Run x 400 at an easy to moderate pace (nasal breathing only) Three sets of: 10 Monster Walk…
March 23, 2024 – Masters Program
Mobility, Activation & Warm-Up Band Assisted Hamstring Pulse x 60 seconds per side Two sets of: Row x 250 meters Kettlebell Sumo Deadlift x 10…
March 22, 2024 – Masters Program
Mobility, Activation & Warm-Up Three sets of: 50 Foot Monster Walk Forward 50 Foot Monster Walk Backward 30 Second Side Plank (each side) 10 Medball…
March 21, 2024 – Masters Program
Zone 2 Option Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do…
March 20, 2024 – Masters Program
Mobility, Activation & Warm-Up Two sets of: 90 Seconds of Easy Row MedBall Thoracic Opener x 60 seconds Stationary Sun Gods x 10 seconds per…
March 19, 2024 – Masters Program
Mobility, Activation & Warm-Up Over the course of 5-7 minutes, move through the following band assisted drills: Pec Stretch Lat Stretch Tricep Stretch followed by…
March 18, 2024 – Masters Program
Mobility, Activation & Warm-Up One set of: Run x 400 at an easy to moderate pace (nasal breathing only) Two sets of: Dumbbell Suitcase Carry…
March 16, 2024 – Masters Program
Mobility, Activation & Warm-Up Band Assisted Hamstring Pulse x 60 seconds per side Two sets of: Row x 250 meters Kettlebell Sumo Deadlift x 10…
March 15, 2024 – Masters Program
CrossFit Open 24.3 Mobility: 60 Second Banded Lat Stretch (each arm) 60 Second T-Spine Pulse on Bench 60 Seconds of Slow Controlled Cat/Cows 60 Second…
March 14, 2024 – Masters Program
Thursday – Zone 2 Option Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and…