May 6, 2018

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 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 … Read more

May 5, 2018 – Competition

Dynamic Mobility, Activation and Warm-Up Start the clock and … Assault Bike x 3 minutes @ a light pace Followed by… Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses)Deep Squat Progressions x 5 reps When the running clock reaches 8:00…Banded Monster Walks x 20 reps fwd/backwardBanded Lateral Walks x … Read more

May 3, 2018 – Competition

Swimming Technique and Active Recovery Session Swimming workouts designed by Heidi Fearon A. I. 4 Minutes of Hip Flexor Mobility of Your Choice 4 Minutes of Anterior Shoulder Mobility of Your Choice 4 Minutes of Quad Mobility of Your Choice 4 Minutes of Lat & Subscap Mobility of Your Choice Focus on relaxed breathing throughout … Read more

April 29, 2018

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 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 … Read more

April 28, 2018 – Competition

Dynamic Mobility, Activation and Warm-Up Start the clock and … Band Assisted Hip Flexor Stretch x 45 seconds per side (add in 3-5 pulses)Band Assisted Perfect Stretch x 45 seconds per side When the running clock reaches 5:00…T-Spine Opener x 5-8 pass thrus When the running clock reaches 7:00… Forward Leg Swings x 10 reps … Read more