Author Archive

Tuesday

Posted on: September 29th, 2014 by Tyler No Comments

Tuesday

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Strength/Skill Work:

Pullup x 5 with Broad Jump x 5 (5 sets)

HS Pushup (Ground) x 5 with Box Jump x 5 (5 sets)

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Conditioning Work:

‘Strongman Session’

15 minute AMRAP:

Farmer’s Walk

Sandbag Carry 

KB Overhead 

Run

Monday (New Wave!!)

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

Monday – We transition to 3 more assistance exercises building the Snatch.

Structural Work:

3 sets..

Dislocate (face down) x 10

Hip Circles (Downward Dog Position) x 6/side

Pelvic Tilt (Plank Position x 5 – slow tempo)

Lat Packers x 5

Strength/Skill Work:

Snatch Balance 5 x 3

Snatch Pull 5 x 3

Power Snatch 5 x 3

 

Friday & Saturday

Posted on: September 25th, 2014 by Tyler No Comments

Friday & Saturday

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Friday

GST MASHUP:

First Knuckle Pushups x 10 with Hanging leg raises x 5 – 3 sets

GB Windmill x 5/side with Jumping Lunge x 20 – 3 sets

Skin the Cat x 3-5 with Deck Squat x 5-10 – 2 sets

Wall Bridge x 30s with Plank Hold x 30s – 3 sets

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GST Conditioning:

5 Minute AMRAP of..

Hollow Rock x 10

Arch Body Rock x 10

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Saturday

830 – class – 10am Stretch – Open Gym

Thursday

Posted on: September 24th, 2014 by Tyler No Comments

Thursday

Strength

Snatch Pull

3×5 3×3

OHS

3×5 3×3

Snatch grip PP

3×5 3×3

Conditioning

3 rounds

run to the lights and back

10 burpees

 

 

Wednesday

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

Wednesday

Balance day

Wrist work

3 sets of each

First knuckle x10

Diagonal stretch x5/side

Wrist rock x10

Inch worms x5

Finn push up x10

Cherry Pickers x10

Line work

3 sets of each

Tuck ups, straddle up x 60 seconds

Walking lunges x 8side

Supermans x 60 seconds

Box jumps x8

3 sets of Chest to wall HS 45 sec

 

PLAY

15mins

Practice kick ups, walk walks, heel pulls, toe pulls, free standing HS…

 

 

 

 

 

Tuesday

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

Tuesday

 

Strength

Back squat 4×10

Structural

4 sets

Jeff curl x8-10

Cossaks x8-10/side

Straight leg pulses x20/side

Natural leg extension x8-10

Conditioning

12min amrap

Run to the street and back

15 KB swings

 

 

Monday

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

Monday

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Strength/Skill Work:

SN PL – 3 x 5, 3 x 3

OHS – 3 x 5, 3 x 3

SN PP – 3 x 5. 3 x 3

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Conditioning Work:

4 Rounds of..

Ring Row x 10 – Hollow Rock x 10 – Arch Body Snap Backs x 10

Friday & Saturday

Posted on: September 18th, 2014 by Tyler No Comments

Friday 

GST MASHUP

Gymnast Stretch x 8 with Step Behind x 8 – 3 sets

Single Arm Bridge Rotation x 5/side with Hawaiian Squat x 5/side – 3 sets

Hanging Tuck x 30sec with Knees in Squat x 10 – 3 sets

Bridge Hold Elevated x 30sec with Skin the cat x 3 – 3 sets

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Extra:

RDL’s 4 x 8

Good Morning’s 5 x 5

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Saturday

830am – class – open gym 

10am – Stretch

 

Thursday

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

Thursday

Strength/Skill Work:

SN PL – 6 x 3

OHS – 6 x 3

SN PP – 6 x 3

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Conditioning Work:

10 Min AMRAP:

Box Jump x 8

Overhead Squat ‘PLATE’ x 8

Ring Row x 8

Wednesday

Posted on: September 16th, 2014 by Tyler No Comments

Wednesday – Balance Day

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WP:

Wrist Builder x 5 / Wrist Rock x 5 / Finn x 5

with Broad Jumps x 10 – 3 sets

Fingertip Pushups x 5 / Dorsal x 5 / Subscap x 5

with Shrimp Squat x 5/side – 3 sets

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Line:

Arch Body Rock – 60 seconds with 

Diagonal Stretch x 5/side – 2 sets

Hollow Rock – 60 seconds with

Jefferson Curl x 5 – 2 sets

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HS:

Headstand x 45sec with Squat Rotations x 10 – 2 sets

Handstand Hold x 30 – 2 sets

Play – HS Wall Run, Kick up Work, Heel Pull, etc.