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Monday & Tuesday

Posted on: March 1st, 2015 by Tyler No Comments

Monday

Last week of kettlebell wave..

Strength:

TGU 8 x 1/side

with Ring Row x 6

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Structural:

5 sets..

Subscap x 8 / Pelvic tilt x 8 / Squat to pike x 8

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Conditioning:

3 sets of..

Kettlebell Swing x 20 / Tuck Jump x 10 / Hanging leg raise x 5

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Tuesday (10am Stretch)

Strength:

Front Squat (1 and a quarter) 6 x 3

with hang x 30 sec (from bar)

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Structural:

3 sets

Squat Rotation x 12 / Dislocate x 12 / Oblique Raise x 12/side

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Conditioning:

2 sets..

Rock Climber x 50 / Prowler Push

 

 

 

 

Friday & Saturday

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

Friday & Saturday

Friday

GST Mashup:

1. Dislocate (grounded) x 15 with Squat Rotation x 10/side – 3 sets

2. GB Windmill x 5/side with V-ups x 10 with Hawaiian Squats x 5/side – 3 sets

3. Chinup Hold x 20sec with Crow Hold x 30sec with Twisting Squat x 4/side – 4 sets

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Conditioning:

8 minute AMRAP:

Tuck Jumps x 8 / Arch Body Rocks x 8 / Tuck ups x 8

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Saturday – 830am – class – 10am STRETCH

Tuesday

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

Tuesday

Strength/Skill Work:

Power Clean 5 x 3

Front Squat 4 x 6

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Structural Work:

3 sets

Tri/Lat Stretch x 30sec

Jefferson Curl x 5

Bridge Wall Walk x 3

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Conditioning Work:

Prowler Push x 3 (Heavy sets)

Monday

Posted on: February 22nd, 2015 by Tyler No Comments

Monday

Structural Work:

3-5 sets

Gb Windmill x 5/side

Straddle Pulse x 15 (Hold last rep x 15 sec)

Squat to Pike x 10

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Strength Work:

TGU 6 x 2

With Active Hang Pulls x 5 (Hold last rep 10 sec)

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Conditioning Work:

Tabata KB Swing

Tabata Body weight squat (rest in bottom position)

 

Tuesday

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

Tuesday

 

Structural 

3 sets

Table top to L sit x 10r hold last rep for 10sec

Seal reps x 10r hold last rep for 10sec

Active hang reps x10r hold last rep for 10 sec

Strength

TGU

6 x 2r

Heavy KB swing

6 x 10-15r

Conditioning

4 sets

Pushups x10r

Jumping squats x15r

Sit ups x20r

 

 

 

 

Saturday

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

Saturday

830am – class – 10am – Stretch

Thursday (Foundations class 615pm)

Posted on: February 11th, 2015 by Tyler No Comments

Thursday

Strength/Skill Work:

Back Squat 3 x 8

Windmill 4 x 4

Pendlay Row 3 x 10

After each set of each workout perform 3-5 Pushups..

Conditioning Work:

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For Time..

Row 1000

Kettlebell Swing x 50

Burpees x 30

Box Jumps x 20

 

Wednesday

Posted on: February 10th, 2015 by Tyler No Comments

Wednesday

Balance Day

1. 3 sets:

First Knuckle x 10, Squat Rotation x 10, Reverse Grip Dislocate x 10

3 sets:

Finn x 10, Straddle Pulse x 20, Pelvic Tilt (plank) x 10

2. 4 sets:

Angry Cat x 40, Straddle Rock x 15, Shin Box x 12

4 sets:

Kick up x 10, Side Plank x 30/30, Shrimp Squat x 10

3. Play

Tuesday

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

Tuesday

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Strength/Skill Work:

Overhead Squat 6×3

with Kettlebell Situp 6×4

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Structural Work:

4 sets..

Table Rock x 12

Jefferson Curl x 6

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Conditioning Work:

3 sets..

Rock Climber x 40

Prowler Push

Monday – New wave

Posted on: February 8th, 2015 by Tyler No Comments

Monday – New wave

This next 4 week wave will focus on the Kettlebell. We will work on the Swing, The Windmill, and the Turkish Get up. Enjoy!

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Monday

Strength/Skill Work:

TGU 5×5

with Split Squat 5×5

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Structural Work:

4 sets

Dislocate x 10

Knees in Squat x 10

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Conditioning Work:

5 Minute AMRAP

Kettlebell Swing x 15

Tuck Jump x 10

Pushup x 5