Shoulders sore? Legs tight? Back feeling funky? Then do some freakin’ mobility work! Wednesday’s workout was brutal, and only about 5 people stayed for more than 30 seconds after to stretch and work on their recovery. Not only does mobility & recovery curb soreness and reduce the chances for injury, it increases the body’s positive adaptation to training.

It’s not just diet and exercise… It’s Fuel, Train, Recover/Mobilize, Repeat. One missing link results in a broken you. Don’t be the Tin-man.


AMRAP, 5 three-minute sets with two minutes of rest between sets:
10 Pull-Ups
15 Push-Ups
20 Sit-Ups
25 Air Squats
After 3 minutes, you will rest for exactly 2 minutes and repeat for a total of 5 sets.
You will begin your next set where you stopped on the previous set.

Mandatory: Minimum 10 minutes of mobility, focus on shoulders.

Competition Training

Make-up Missed Day or…

Active Recovery
1) 25-40 minutes of aerobic recovery (row, jog, swim, cycle, hike, play a sport, etc.)
NOTE: The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as early as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

2A) 1-2 Thoracic Mobility Drills for 5-10 min each
2B) 2-3 Lower Body Mobility Drills for 10-12 minutes each
2C) 1-2 Upper Extremity Mobility Drills for 5-10 minutes each
– AND/OR –
Body work from a licensed body worker (massage, PT, cryo, ART, etc.)

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