Author Archive

Thursday

Posted on: July 31st, 2014 by Tyler No Comments

Thursday

Strength/Skill Work:

Split Jerk 5 x 5

Structural Work:

3 sets..

Bridge Wall Walk x 5

Jefferson Curl x 5

GB Windmill x 5/side

Conditioning Work:

8 Minute AMRAP of..

Knees to Elbows x 8

Overhead Squat (plate) x 8

Pushups x 8

Balance Day – Wednesday

Posted on: July 30th, 2014 by Tyler No Comments

Balance Day – Wednesday

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WP:

Finn Pushup x 5 / Diagonal x 5 – 2 sets

Dorsal x 5 / Airplane x 5 – 2 sets

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Line:

Arch Body Hold x 45s / Shrimp squat x 3-5 – 3 sets

Hollow Rock Hold x 45s / Hawaiian Squat x 3-5 – 3 sets

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Handstand Hold on Wall x 30sec x 5 sets

* PLAY *

 

Tuesday

Posted on: July 28th, 2014 by Tyler No Comments

Tuesday

Strength/Skill Work:

Front Squat 4 x 12

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Structural Work:

3-5 Sets..

Dips x 10

Pistol ‘work’ x 3-5

L-Sit ‘work’ x 15-30sec

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Conditioning Work:

3 Rounds against the clock..

Kettlebell Swing x 15 / Rock Climber x 12 / Box Jump x 10

Monday – New Wave!!

Posted on: July 27th, 2014 by Tyler No Comments

Monday – New Wave!!

Next 3 weeks you will focus on:

1) Split Jerk.

2) 200 M Sprint.

3) Chin up.

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Monday

Strength/Skill Work:

Split Jerk 5 x 5

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Structural Work:

4 sets..

Chin up Hold at top x 30s

Bridge Hold x 30s

Standing Pike x 30s

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Conditioning Work:

200 M Test: With 1-2 light warm up rounds, then complete 2 x 200 meter sprint. Time it and be focused to smash it in a short 3 weeks.

 

Thursday

Posted on: July 23rd, 2014 by Tyler No Comments

Thursday

Strength/Skill Work:

5 Sets of work.

Good Mornings x 8 

Ring Row x 8

Dips x 8

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Structural Work:

3 Rounds

Bridge Rotation x 6

Table x 6

Jefferson Curl x 6

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Conditioning Work:

To the lights and back

Rest 90 seconds..

To the street and back 

Rest 45 seconds

50 meters / walk back as rest / x 5

 

Wednesday

Posted on: July 22nd, 2014 by Tyler No Comments

Wednesday

Strength/Skill Work:

Back Squat Max

Power Clean Max

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Structural Work:

2-3 Sets..

Tri/Lat Stretch x 1 min

Diagonal Stretch x 8/side

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Conditioning Work:

5 Rounds of..

Kettlebell Swing x 8

Burpee x 4

Tuesday

Posted on: July 21st, 2014 by Tyler No Comments

Tuesday

Balance Day

* Play element at the end of class. 5-10 minutes. 

Monday (Last week of wave!)

Posted on: July 20th, 2014 by Tyler No Comments

Monday (Last week of wave!)

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Strength/Skill Work:

Max out session. All max’s must be watched by a Coach. This will ensure proper positions even more so.

Back Squat

Power Clean

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Structural Work:

3 Rounds warm up of each.

Step Behind / Bear Crawl Straight Legs

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Conditioning Work:

Row 500 meters.

Saturday

Posted on: July 19th, 2014 by Tyler No Comments

Saturday

830 – class – open gym – kids

10am – Stretch

Friday

Posted on: July 17th, 2014 by Tyler No Comments

Friday

Strength/Skill Work:

Back Squat 6-4-2

Power Clean 6-4-2

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Structural Work:

3 sets..

Dislocate x 20

Cossack x 20

Broad Jumps – Turf

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Conditioning Work:

Tabata!!

Squat / Rock Climber / Hollow Rock