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Friday & Saturday

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

Friday & Saturday

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Friday

GST MASHUP

1. Crawl – 15 minutes

2. Crow x 30sec with active hang x 20sec – 5 sets

3. Skin the cat x 5 with straddle pulse x 25 – 3 sets

4. Ring row x 10 with dips x 10 – 4 sets

—–

Saturday

830 am class – 10 am stretch

 

Wednesday

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

Wednesday

Balance Day

1. Wrist stretch and squat to pike – 2-4 minutes.

2. Fingertip pushups x 10 reps with Hawaiian Squats x 10 with Oblique Straddle stretch  x 10 – 3 sets

3. Angry cat x 40s with Oblique Raise x 10/side with Table Rock x 10 – 3 sets

4. Chest to wall x 45s with Diagonal Stretch x 10 with Jefferson Curl x 10 – 2 sets

5. Chest to wall Shrugs x 10 with Loaded Split x 10/side (hold 10 for 10) – 3 sets

6. Tuck Kick up practice & Play

_____

615pm STRETCH

Tuesday

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

Tuesday

Strength/Skill work:

Pause Back Squat – work to a heavy 4 rep.

with Scap pulls x 12

—–

Structural work:

cossack x 10 / dislocate x 10 – 5 sets

—-

Conditioning work:

‘The Chipper’

10 push-ups / 20 v-ups / 30 arch body rocks / 40 lunges / 50 jump squats / 40 lunges / 30 arch body rocks / 20 v-ups / 10 push-ups

Monday (NEW WAVE!)

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

Monday (NEW WAVE!)

After 3 weeks of structural work and staying clear of any barbell work we dive into a complete different zone. We will pump up the intensity via our conditioning and will improve our strength via some standard gymnastics work and a strong Back Squat Protocol. 

In short the 3 elements:

1. Back Squats

2. 3 (and only 3) conditioning workouts. Why? Because this will promote a serious focus towards the intensity of your conditioning and effort. These 3 workouts will be a secret until you show up. ;) 

3. Standard GST. A multitude of Gymnastics movements to keep the overall program interesting. 

Recommendations:

Keep the diet nice and clean and take a couple pics of yourself (before and after).. 

Time each and every conditioning session. There’s only 3 so why not. You know what you’re up against each time. 

Know your Squatting numbers. Don’t show up clueless as to what you are doing. Try to get into it at a deeper level than you may be accustomed to. 

______

Monday

Strength/Skill Work:

Back Squat 5 rep Max

with Scap Pulls x 8

____

Structural Work:

5 sets

Squat Arm Circle x 5/side and 5/direction

Hip Circle (Downward Dog position) x 3/side and 5/direction

____

Conditioning Workout #1

 

 

Thursday

Posted on: April 9th, 2015 by Tyler No Comments

Thursday

Strength/Skill Work:

single leg DL 5×5

with ring rows x 8

Structural Work:

3-5 sets

horse squats x 10 (hold last rep for 30sec)

running man x 20

pushup x 5-10

Conditioning work:

5 rounds of..

vups x 10

burpee x 8

Tuesday

Posted on: April 6th, 2015 by Tyler No Comments

Tuesday

Strength Work:

Turkish Get Up 5×3

with Skin the cat x 3 (Dislocates if not x 12)

Structural Work:

3 sets

Jefferson Curl x 6

GB Windmill x 6/side

Squat to Pike x 6

Conditioning Work:

Prowler Work 3-5

 

Wednesday

Posted on: March 31st, 2015 by Tyler No Comments

Wednesday

1. Wrist stretch 2 min

2. Arch body rocks x 25 / Hollow rocks x 25 – 3 sets

3. First knuckle x 8 / Cossack x 8 / Finn pushup x 8 / Face down dislocate (eagle grip) x 8 – 3 sets

4. Angry Cat x 45sec / Wall Bridge x 30sec / Inside squat x 12 – 3 sets

5. Kick up work or heel pull 5×5 (hold

each rep for 5 seconds) / bar hang x 30sec

6. Play

Monday

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

Monday

Strength/Skill Work:

Split Squat 5×5 (4141)

with Kettlebell Windmill x 5/side

__

Structural Work:

3 sets..

Oblique Straddle Dynamic stretch x 10

Loaded Split x 10 (Hold 10 for 10sec)

Pike Bounce x 10

Trunk Circle x 10

__

Conditioning Work:

5 Rounds of..

Rock Climbers x 30

KB Swings x 20

Burpees x 10

 

 

 

 

Friday & Saturday

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

Friday & Saturday

Friday

GST Mashup:

1. Dislocate x 15 with Hawaiian Squat x 5/side – 3 sets

2. Bridge Wall Walk x 5 with Pistol Squat x 3 (Hold bottom x 10s) – 3 sets

3. Transition on Rings x 5 with Walking Lunge x 12 – 4 sets

4. Conditioning: Ring Row x 10, Dips x 10, Straddle Up x 10 – 5 sets

____

Saturday

830am – Class 

10am – Stretch

____

Tuesday

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

Tuesday

Strength/Skill Work:

5 sets of..

Pushup x 5-10

Single Leg Deadlift x 5/side

V-ups x 10

__

Structural Work:

3 sets

Bridge Hold x 30-60sec

Loaded Split work x 15r (Hold last rep 10 seconds)

__

Conditioning Work:

6 minute amrap:

Tuck Jump x 10 

Kettlebell Swing x 10