Author Archive

Monday

Posted on: October 19th, 2014 by Tyler No Comments

Monday – New Wave

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Strength:

Snatch 5 x 5

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Structural:

3 Sets of..

Bridge Wall Walk x 3-5

Duck Walk x 30 steps

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Conditioning:

5 Minute AMRAP:

Single leg Broad Jump x 5/side

Kettlebell Swing x 5

 

Tuesday

Posted on: October 13th, 2014 by Tyler No Comments

Tuesady

Strength:

Back  Squat 6 x 6

Structural:

3 sets.

Squat Rotation x 10

Jefferson Curl x 10

Gymnast Stretch x  10

Conditioning:

Sled push x 3 rounds

Wednesday

Posted on: October 7th, 2014 by Tyler No Comments

Wednesday

Balance Day

WP:

First Knuckle 5 x 10

Diagonal Stretch 5 x 5/side

Jefferson Curl x 5 x 5

LINE:

Loaded Hollow Rock Hold x 30 sec x 4 sets

Wall Bridge x 30 sec x 4 sets

Loaded Arch Body Hold x 30 sec x 4 sets

HS:

Angry Cat x 30 sec x 5 sets

Play.

 

Tuesday

Posted on: October 6th, 2014 by Tyler No Comments

Tuesday

Strength/Skill Work:

Bench Press 5 x 5

Ring Row 5 x 10

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Structural Work:

Dislocate x 8

Hip Swivel x 8

Bridge Reaches x 8

Kneeling Hip Extension x 8

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Conditioning Work:

3 Rounds of..

Air Squat x 40

Pushup x 10

Monday

Posted on: October 6th, 2014 by Tyler No Comments

Monday

Strength/Skill:

SN Pull 5 x 3

SN Balance 5 x 3

PW SN 5 x 3

Conditioning:

4 Rounds of..

KB Swing x 20 / Situps x 20 / Rock Climbers x 20

Friday

Posted on: October 2nd, 2014 by Tyler No Comments

Friday

 

GST Mash Up

 

3 sets

Plate raise x10

First knuckle x10

Twisting squat x10

3 sets

Angry cat x30s

Hanging leg raises x8

Leg pulese x8/side

 

5mins

Carwheels practice/ skin the cat practice

 

7 mins

5 tuck jumps

10 hollow rocks

10 arch body rocks

10 jumping lunges/side

 

 

 

Saturday

8:30am class/ open gym

10:00am stretch

 

 

 

 

 

 

 

 

 

Wednesday

Posted on: October 1st, 2014 by Tyler No Comments

Wednesday

Balance Day

WP:

First Knuckle x 10 with Jefferson Curl x 5 – 3 sets

LINE:

Tuck Rock x 45s with Shrimp Squat x 5 – 3 sets

Arch Body Rock x 45s with Walking Lunge x 10 – 3 sets

HS:

Angry Cat HS x 30s with Bar hang x 30s – 3 sets

Play

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