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Friday & Saturday (Monday Closed)

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

Friday – GST

1. Gymnast Stretch x 10 with Scap Pulls x 10 – 3 sets

2. Shrimp Squat x 10 with Chin up (or rope climb) x 5 – 3 sets

3. Stall Bar Pike x 10 (10) with dips x 10 with Knees in Squat x 10

4. Stall Bar Straddle x 10(10) with Planche Pushup x 2-5 with Diagonal Stretch x 10

5. Handstand work

____

Saturday

8am-group

9am-Handstand

10am-stretch

_______

Monday – Closed for the holiday

Thursday (FOUNDATIONS AT 515pm)

Posted on: July 29th, 2015 by Tyler No Comments

Thursday

Strength/skill work:

RDL 5×5

with straddle press 5×5

Structural work:

2-4 sets

Bridge hold x 45s

cossack x 12

dislocate x 12

Conditioning work:

prowler push x 3-5

 

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

Tuesday

Strength:

TGU 6×2

with Oblique Raise x 8/side

Conditioning:

5 rounds of..

Run to the street and back

Double Kettlebell Front Rack Carry – 50 meters

Monday

Posted on: July 26th, 2015 by Tyler No Comments

monday

strength/skill:

Front Squat 6×4

with Scap pulls x 8 (rings)

structural:

3 sets

Squat rotation x 10

tri-lat stretch x 30sec

inch worm x 3

conditioning:

10/9/8/7/6/5/4/3/2/1

of.. OHS with plate / burpee

Friday & Saturday

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

Friday

GST

1. Straddle side stretch x 10/side with active hang x 10 – 3 sets

2. Handstand wall walk 2-5 with shrimp squat x 5/side – 3 sets

3. Bridge rotation x 10 with chin up hold x 20-30 seconds – 3 sets

4. Cartwheel x 3/side with dips x 5- 10 – 3 sets

5. Straddle rock x 100 with arch body SnapBack x 100 – for time (ish)

———-

Saturday

8am – class

9am – handstand

10am – Stretch

Wednesday & Thursday

Posted on: July 21st, 2015 by Tyler No Comments

Wednesday

Balance

core warm up:

for time:  100 tuck rocks / 100 arch rocks / 50 obliques raises

1. Finn push-up x 10 with split squat x 5/side – 2 sets

2. Torch pushup x 10 with side step up x 5/side – 3 sets

3. Headstand x 30 sec with running man x 20 – 2 sets

4. Crow hold x 30 sec with heavy kb swing x 10 – 3 sets

5. Partnered handstand hold x 30-60 sec x 5 sets

6. Play

—–

Thursday

Strength:

RDL 6×6 with Chin up x 5 (or ring row x 10)

Structural:

cossack x 12 with dislocate x 12 – 6 sets

Conditioning:

50 foot sprints x 12 (tree stump)

Monday and Tuesday

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

Monday

Strength:

windmill 5×5

with pushup 5×10

Structural:

3 sets

oblique straddle stretch x 10

overhead wall squat x 10

Conditioning:

4 rounds of..

rock climbers x 40

hollow rocks x 20

——-

Tuesday

strength:

Back squat 6×6

with chin up holds x 20sec (30 for those a little more advanced)

structural:

4 sets..

squat rotation x 10

lat Packers x 10

Inch worm x 3

conditioning:

3k run

 

 

 

Thursday, Friday and Saturday

Posted on: July 15th, 2015 by Tyler No Comments

Thursday

strength/skill work:

power clean 5×3

with oblique straddle stretch 5/side

structural work:

3 sets

bridge rotation x 12

Squat rotation x 12

squat jumps x 12

conditioning work:

3 rounds for time of..

kettlebell swing x 25

situps x 15

burpees x 8

——–

Friday

gymnastics Friday

1. First knuckle push-up x 20 with hip swivel x 20 with active hang pulls x 10-20 – 3 sets

2. Cartwheel x 3/side with leg raise x 10 – 5 sets

3. Skin the cat x 3-5 with inside squat x 10 with hollow rocks x 20 – 3 sets

4. Bridge hold x 45sec x 4 sets

——-

Saturday

8am – class / 9am – Handstand / 10am – Stretch

 

Wednesday

Posted on: July 14th, 2015 by Tyler No Comments

Wednesday

 

Balance day

10 mins

Wrist, Shoulder mob

 

4 sets of each

Plank walk -turf or wall walk x5 / Grounded dislocates x10

H.S. hold x45s / Hollow rocks x20 / Arch body rocks x20

Kick up x5/side (hold 2-5 sec on each) / Jeff curl x8r

Shoulder taps x100r-200r

 

 

 

 

 

 

 

 

Tuesday

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

Tuesday

 

Strength

Back squat

5×8

Hinge row

5×10

Structural

4 sets

figure 8′s x8/side

side step ups x5/side

inch worms x8

Conditioning 

2 sets

Farmers walk to the street and back

Run to york and back