Author Archive

Wednesday

Posted on: January 13th, 2015 by Josee No Comments

Balance Day

Skip 5mins

Wrist stretch. 2mins

2-3 sets of each

First Knuckle x10r / Loaded Dislocates reverse grip x10r

Finn Push ups x10r / Bar hang 30s

Finger tip pu x10r / Pelvic Tilts x10r

Line

3 of each.

HS line drill face down x60s/step behinds x6/side

Wall walks (or feet elevated walks) x 1-3/ shrimp squat x 6/side

Play

Kick up 6/side

Partnered HS holds 30s x3

Lat stretch on stahl bars holds 30s/side

 

 

 

 

 

 

Tuesday

Posted on: January 12th, 2015 by Josee No Comments

Tuesday

Strength

Front Squat

5×4

Structural

3 sets

Diagonal stretch 5/side

Tri/Lat Stretch x 60sec

Ring Row 12r

Conditioning

Prowler Suicide

 

Monday

Posted on: January 11th, 2015 by Josee No Comments

Monday

Stength

New wave….

Back Squat

4×5

with

Push up 6r

 

Structural

4 sets

Jeff curl x5

Arch body hold 36s

Walking lung -Turf

Active hang reps x12

 

Conditioning

8 mins of

Box jumps x5

KB swings X10

Tuck ups x15

 

 

Friday

Posted on: January 8th, 2015 by Josee No Comments

Friday

GST

1.  Flow-

Floor work- 15mins

 

2.  Upper body

4 Sets of

Shoulder extensions x 30sec

Active Hang x 30sec

 

3. Lower body

3 sets

Cossaks x5

Calf raises x30

Twisting squat x10

 

 

Smoked Paprika organic chicken wings

Posted on: January 5th, 2015 by Josee No Comments

Tuesday

Posted on: December 1st, 2014 by Josee No Comments

Tuesday

 

Strength

Bench press -Max

Structural

3 sets

Active hang x20s

dislocates x10r

Trilateral stretch x30s

Conditioning

Tabata push up

Tabata sit ups

 

 

Wednesday

Posted on: September 9th, 2014 by Josee No Comments

Wednesday

Balance Day

__

Wrist prep:

Dorsal Pushup x 5 / Shrimp Squat x 5 – 3 sets

Fingertip Pushup x 5 / Hawaiin Squat x 5 – 3 sets

__

Line:

Handstand Hold x 45sec / Walking Lunge x 10 steps – 5 sets

__

HS:

Toe Pull x 5 / Broad Jumps x 10 – 3 sets

Lunge Kick up x 5 / Box Jump x 8 – 3 sets

 

Paleo garden tomato and beef soup

Posted on: September 9th, 2014 by Josee 1 Comment

Wednesday

Posted on: September 2nd, 2014 by Josee No Comments

Balance day!

Wrist

2 sets of each

First knuckle x10/Shoulder extension x20s

Wrist rock x5/Bar hang x20s

Finn P.U. x5/1 arm plank 10s/side

Line work

3 sets of each.

Arch body hold 60s/ split squats x8/side

Straddle hollow hold 30s/ tuck jumps x8

Crow hold 30s/leg extensions x 8

H.S.

Chest to wall x30s x3

Kick up 5×5/side

 

 

Friday

Posted on: August 28th, 2014 by Josee No Comments

Friday

Structural

3 sets

Cherry pickers x10

Gymnast stretch x5

Trunk circles x5/side

Natural leg extension x10

 

Strength

5 sets

Chin up/ring row/ground row x5

Twisting squat x10

Dips x5-10

5 sets

Cuban rotation x 10

Shrimp squat x5

Active hang x20s-Deadhang x20s (one rep, don’t let go of the bar for 40s)

Conditioning

4 sets of each

Supermans x60s

Tuck ups x60s

Straddle glute med raise. 60s