Author Archive

Monday

Posted on: August 30th, 2015 by Tyler No Comments

Monday

Strength Work:

Chinup 5×5

Single Leg Deadlift 5×5

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Structural Work:

4-5 sets..

Pelvic Tilt x 10

Scap Pulls x 10

Straddle Oblique x 10

Table Rocks x 10

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Conditioning Work:

Burpee Tabata 

rest 1 minute 

Rock Climber Tabata

Friday & Saturday

Posted on: August 27th, 2015 by Tyler No Comments

Friday & Saturday

Friday

GST

1. Fingertip push-up x 10 with Jefferson curl x 5 with Bridge Rotation x 10 – 2 sets

2. Support x 30s with Bridge Hold x 30s – 4 sets

3. Inside squat x 10 with Hawaiin Squat x 10 with Side step up x 10 – 4 sets

4. Handstand and cartwheel work

——

Saturday

8am – Group

9am – Handstand

10am – Stretch

Tuesday

Posted on: August 24th, 2015 by Tyler No Comments

Tuesday

Strength/Skill Work:

Deadlift 7×3

with Dips x 10 and V-ups x 10

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Structural Work:

Pelvic Tilt x 10

Inch Worm x 3

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Conditioning Work:

10-9-8-7-6-5-4-3-2-1 of..

Burpees / Kettlebell Swing / Hanging Leg Raise

Monday

Posted on: August 23rd, 2015 by Tyler No Comments

Monday

Strength/Skill Work:

Barbell Row 5×8

Walking Lunge 5×8 (Front Rack with Kb’s) 

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Structural Work:

3 sets..

Overhead Wall Squat x 10

Scap Pulls x 10 

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Conditioning Work:

50 meter sprints x 10

Friday & Saturday

Posted on: August 20th, 2015 by Tyler No Comments

Friday & Saturday

Friday

GST

1. Dislocate x 12 with Inside Squat x 12 – 4 sets

2. Scap Pulls x 8 with Table rocks x 8 with Shrimp Squats x 8/side – 3 sets

3. Inverted Hang x 30sec with Pushup Hold x 30sec – 5 sets

5. Core Beat down

6. Play

___

Saturday 

8am – group 

9am – Handstand 

10am – Stretch

Thursday (Foundations Class at 515pm!)

Posted on: August 19th, 2015 by Tyler No Comments

Thursday

Strength/Skill Work:

Power Clean 6×5

with Straddle ups x 8

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Structural Work:

3 Rounds..

Step Behind x Turf

Side step ups x 5/side

Crab Walk x Turf

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Conditioning Work:

4 Rounds..

Run to the lights and back

KB Swing x 25

 

Tuesday

Posted on: August 18th, 2015 by Tyler No Comments

Tuesday

Strength/Skill Work:

4 sets..

Heavy Sled Push 

Walking Lunge x 10

Pushup x 5-10

Structural Work:

3 sets..

Straddle Oblique x 10

Pike Compression x 10

Pelvic Tilt x 10

Structural Work 2:

2-5 sets..

Loaded Split x 10/side 

Bridge Hold x 30-60

Monday

Posted on: August 16th, 2015 by Tyler No Comments

Monday

Strength/Skill Work:

Kettlebell Press 5×8

Front Squat 5×4

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Structural Work:

2 sets..

Gymnast Stretch x 10

Diagonal Stretch x 10

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Conditioning Work:

50 Meter Sprint x 10

Friday & Saturday

Posted on: August 13th, 2015 by Tyler No Comments

Friday & Saturday 

Friday – GST 

1. Wrist Pushup x 10 with Hindu Pushup x 10 with Inch Worm x 3 (3 sets)

2. Face Down Dislocate x 15 with Shrimp Squat x 10/side – 3 sets

3. Ring Support (or support) x 25 seconds with Active Hang x 25 seconds – 5 sets

4. Skin the Cat x 3 with Side leg raise x 10/side – 3 sets

5. Cartwheel / Bridge / Handstand – work/play

___________

Saturday 

8am – Group

9am – Handstand 

10am – Stretch

Thursday (Foundations at 515pm)

Posted on: August 12th, 2015 by Tyler No Comments

Thursday (Foundations at 515pm)

Strength/Skill Work:

Overhead Squat (Kettlebell Single arm) 5×5

with One arm Row 5×5

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Structural Work:

3 rounds:

Hinge Row x 10

Squat Rotation x 10

V-ups x 10

Jefferson Curl x 5-10

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Conditioning Work:

Prowler Push x 5

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Foundations at 515pm with Josee!!