Author Archive

Tuesday

Posted on: June 22nd, 2015 by Josee No Comments

Tuesday

Structural 

5 sets

Side plank x40s

 

Arch body holds 40s

 

Strength

TGU x3/side

OH wall squat x6-8r

 

Conditioning 

Run

Cumberland and back (2km) rest 1 min

York and back (1km) rest 1 min

Lights and back ( 400m) rest 1 min

 

 

 

 

 

 

Wednesday

Posted on: June 16th, 2015 by Josee No Comments

Balance day

Warm up/ wrist

 

3 sets

Dislocates pronated x12r/ walking lunges x12r/ arch body rocks x12r

 

3 sets

Angry cat x45s/ hanging leg raises x5r/ wall squats x10r

 

3 sets

Stacked and over stacked chest to wall  or plank x10-15r/ lat hangs x10r/ hollow rocks x30r

 

Play

 

 

 

 

 

Monday

Posted on: June 14th, 2015 by Josee No Comments

Monday

Structural

3-5 sets

Jeff curl x5

Single arm shoulder rotation x5/side

Hip swivels x10

 

Strength

5 sets

KB windmill x5/side

KB double front rack squat x5

 

Conditioning

4 sets

KB thruster x12

run 500m

 

 

 

 

 

Wednesday

Posted on: June 9th, 2015 by Josee No Comments

Wednesday

Balance day

Warm up + Wrist 10mins

5 rounds

10 hollow rocks

10 arch body rocks

4 sets

Plank hold 60sec

Running man x2or

Oblique straddle x10r

3 sets

Loaded dislocates x10

Loaded side to side squats x10

Wall walks x 3-5r

3 sets

15reps elevation/depression

rest 1 min between sets

4 sets

10r toes pulls or heel pulls or kick ups

 

Thursday

Posted on: June 3rd, 2015 by Josee No Comments

Thursday

Structural

3 sets

Table rock x8

DD hip circles x8/side

Arch body rocks x16

 

Strength

3 sets of each

TGU x5/side

Single leg DL x5/side

Clean and press x5/side

 

Conditioning

3k run

 

 

 

 

 

Gluten free, Dairy free Bagels (paleo)

Posted on: June 1st, 2015 by Josee 1 Comment

DOWNLOAD THIS MEAL PLAN NOW click here

Wednesday

Posted on: May 27th, 2015 by Josee No Comments

Wednesday

Warm up

Wrist

3 sets

First knuckle x8

Wrist builder x8

Dorsal x8

Finn x8

10 hollow rocks

10 arch body rocks

Line

2 sets

Loaded dislocates x10/ flood hs hold x45s

3 sets

Gymnast stretch x8/ C2W x40s/ Step behinds x8

4 sets

Shoulder taps x24reps (plank, angry cat or C2W)

HS work

2 sets of 2-3 drills

Kick ups x5/ side (partnered or wall)

Tuck ups x5

Heel pulls x10

Toe pulls x10

 

Thursday

Posted on: May 20th, 2015 by Josee No Comments

Thursday

 

 

Clean DL

3-3-3-3-3

Active hang reps

6-6-6-6-6

Behind the neck press

6-6-6-6

Box jump

6-6-6-6

Conditioning

Floor work 20 mins

 

 

Thursday

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

Thursday

Strength

Front Squat

6×3

Pendlay row

4×10

 

Conditioning

5 sets

Run to the street and back

10 KB thrusters

Wednesday

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

Wednesday

Wrist  and shoulder dynamic stretch

Wrist

2 sets

first knuckle x10

wrist builder x10

wrist p.u. x10

finger tip p.u. x10

10x pelvic tilts

10x elevation depression (angry cat)

Line and shoulders

3 sets

Hollow hold x45s

Shoulder opener x10r

Arch body hold x 45s

Standing oblique stretch (side DB) x5s

HS work

3 sets

Chest to wall handstand or partnered x30s

Step behinds x10r

2 sets

Wall walks x5

Pike to squat x10

Tuck ups 2×5

Kick ups 2×5/s