Author Archive

Wednesday

Posted on: February 9th, 2016 by Tyler No Comments

Wednesday

Squat and Stretch

1. Dynamic work

2-4 sets

hip circles x 10/side

arm circles (loaded) x 20/side

horse squats x 10

subscap push-up x 15

side kicks x 15/side

2. FRONT SQUAT  1 & 1/4

6×4

with chin-ups x max reps

3. Stretch

Couch stretch x 2 min / side – 2 sets

Piriformis x 1 min / side – 2 sets

 

 

Tuesday

Posted on: February 8th, 2016 by Tyler No Comments

Tuesday

Strength:

4 sets

handstand hold x 45sec

active hang x 25sec

bridge hold x 30sec

Structural:

3-5 sets

gymnast x 10

first knuckle push-up x 15

cossack x 10

Conditioning:

crawl session 12 minutes.

 

Monday (next wave starts Feb 15)

Posted on: February 7th, 2016 by Tyler No Comments

Monday

Our next wave will start a week from tomorrow. We will freestyle it up for the week. Enjoy!

—-

Strength:

Deadlift 2×5, 3×3

- With Overhead Carrry (carry a heavy dumbbell or kettlebell overhead single arm for the length of the turf and back and then switch arms.

- With 5-10 Dips

—-

Structural:

1. Glute activation external rotator work – 10 minutes

2. Hollow rocks x 50-100 / arch body rocks x 50-100

—-

Conditioning:

Jump rope: 1 min on / 30 off – 6 rounds

Friday & Saturday

Posted on: February 4th, 2016 by Tyler No Comments

Friday

GST

1. Fingertip Pushup x 10 / clamshells x 20/side / squat to pike x 10 – 3 sets

2. Planche lean (or Pushup hold) x 45sec / Twisting Bear x 6/side – 4 sets

3. False grip ring row or pull-up x 5 / twisting squat x 10 – 4 sets

4. Handstand work

—–

Saturday

8am / 9am / 10am

Thursday

Posted on: February 3rd, 2016 by Tyler No Comments

Thursday

Strengtb:

Kettlebell Clean (and squat) and Press (single arm)  5×3-5

with 10 v-ups after each set

Structural:

3-5 sets

Side lying external rotator raises x 8/side

straddle oblique x 8/side

scap pulls (ring row position on rings) x 8

Conditioning:

Prowler 3-5

Wednesday

Posted on: February 2nd, 2016 by Tyler No Comments

Wednesday – Squat & Stretch

1. Warm up – glutes and shoulders

2. Dynamic warm up:

3-6 sets

- Cossack x 10/side

- Twisting bear x 10/side

- Side leg raise x 10/side

3. Back squat 3×10, 3×6, 2×3

* 5-8 ring rows after each set

4. Passive stretch

2-3 sets

- standing middle split x 45

- l-stretch x 45/side

- shoulder extension stretch (table position) x 45

 

Tuesday

Posted on: February 2nd, 2016 by Tyler No Comments

Tuesday

Strength:

Single leg DL 5×5

Cuban rotations x 5

Overhead squat (plate) x 5

Structural:

3-5 sets

squat rotation x 10

bridge rotation x 10

scap pulls x 10

Conditioning:

6 min amrap of..

burpees x 5 / hollow rocks x 10 / single arm KB swing x 10

 

 

 

Monday

Posted on: January 31st, 2016 by Tyler No Comments

Monday

Strength:

Split Squat 5×5 (slow)

First knuckle push-ups x 12

v-snaps x 20

Structural:

3-5 sets

Dislocate x 15

pistol roll to standing x 5/side

pelvic tilt (in handstand) x 15

Conditioning:

50 Ring Rows (little rest as possible)

 

Saturday

Posted on: January 29th, 2016 by Tyler No Comments

Saturday

8am – group:

1. Warm up and activation

2. Tuck hold from bar x 20sec  - 4 sets

3. Arch body rock x 45sec of work – 4 sets

4.  Turkish Get Up 6×2 with Ring Rows

5.  Prowler push x 5 sets

——–

9am – Handstand

——–

10am – Stretch

Friday

Posted on: January 29th, 2016 by Tyler No Comments

Friday – GST

1. Pike roll x 10 with torch Pushup x 10 – 2 sets

2. Straddle roll x 10 with Finn Pushup x 10 – 2 sets

3. Chin hold x 30sec with Eagle grip dislocate x 10 – 3 sets

4. L-sit x 15sec – 5 sets

5, Handstand work:

chest to wall x 30sec – 3 sets

heel pull x 5 – 3 sets

straddle hold x 30sec – 3 sets