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Posted on: May 21st, 2015 by Tyler No Comments

Friday & Saturday

Gymnastics Friday’s

1. Front Roll x 5 with Gymnast Stretch x 5 – 4 sets

2. Dips x 5-10 with Knees to feet x 3-5 – 4 sets

3. False Grip Hang x 25sec with Single Arm Plank x 25sec/side – 5 sets

4. Tuck Rocks – 200 for time

___

Saturday

8am – class

9am – Handstand

10am – Stretch

Wednesday – Balance Day

Posted on: May 19th, 2015 by Tyler No Comments

Wednesday – Balance Day

1. Wrist Stretches & Leg Kicks – 5-10 min

2. Bridge Hold x 30sec with Floor Handstand x 30sec – 4 sets

3. Crow Hold x 30sec with Arch Body Rock x 20r – 4 sets

4. Handstand Hold x 30sec with Overhead Wall Squat x 10 – 3 sets

5. Skills… Tuck HS, Tuck Hop, Scissors, Straddles, Heel Pulls, Toe Pulls, Kick up practice

 

Tuesday

Posted on: May 18th, 2015 by Tyler No Comments

Tuesday

Strength/Skill Work:

Kettlebell Squat-Stretch & Press 5×5

With Ring Row x 5

Loaded Horse Squat 4 x 8

With Scap Pulls x 12 (Rings)

__

Structural Work:

4 sets..

Cuban Rotation (5151) x 5

Adductor Flies x 20

Running Man x 20

__

Conditioning Work:

For time..

Hanging Leg Raise x 30

V-ups x 30

Hollow Rocks x 30

Tuck Ups x 30

 

MONDAY – CLOSED

Posted on: May 17th, 2015 by Tyler No Comments

MONDAY  -  CLOSED

Friday (Gymnastics Friday) & Saturday

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

Friday (Gymnastics Friday) & Saturday

__

Friday – GST

1. Pelican Pushup x 5 with Scap Pulls x 5 with Tuck ups x 15 – 4  sets

2. Support x 45sec with Bar hang x 45sec – 3 sets

3. Running man x 10, Knees in Squat x 10, Shrimp Squat x 5/side, Cossack x 5/side with Oblique Raises x 3/side after each leg exercise – 5 sets

4. Cartwheel work

__

Saturday

8am – Movement Class

9am – Handstand session

10am – Stretch

Monday

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

Monday

Strength Work:

Deadlift 4×5

Behind the neck press 4×5

__

Structural Work:

3 sets..

Overhead Wall Squat x 10

Eagle Grip Dislocate x 10

Cossack x 10

__

Conditioning Work:

3 rounds of..

Burpees x 12

Straddle ups x 12

Friday & Saturday (Schedule Changes!)

Posted on: May 7th, 2015 by Tyler No Comments

Friday & Saturday (Schedule Changes!)

Saturday’s class schedule is now 8am, 9am, and 10am.

8am – Group Class

9am – Handstands

10am – Stretch

_____

Friday

Gymnastic’s Fridays

1. Crawl session – 15 min

2. Diagonal Stretch x 5/side with Tuck Jumps x 5 – 4 sets

3, Skin the cat x 2-5 with Box Jumps x 8 (working height) – 3 sets

4. Crow Hold x 30sec with Broad Jumps x 5-8 – 4 sets

5. Hang Tabata

Thursday

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

Thursday

Strength/Skill Work:

Heavy 5 Rep (Last squat of the 4 week cycle)

—-

Structural Work:

5 sets

Dislocate x 10

Straddle Pulse x 25

Ballerina stretch x 5/side

—-

Conditioning Work:

#3

 

 

Wednesday

Posted on: May 5th, 2015 by Tyler No Comments

Wednesday

Balance Day and a Stretch at 615pm.

Balance:

1. Warm up – Wrists and Kicks and Trunk bends

2. Angry Cat x 40sec with Horse Squat on wall x 8 reps – 4 sets

3. Wall Walk to HS x 3 with Hawaiian Squats x 5 reps/leg – 3 sets

4. Tuck Hop to hold 5 seconds x 3 with Single leg Deadlifts x 3 reps/leg – 3 sets

5. Bridge Hold x 30seconds x 3-5 sets

 

Monday

Posted on: May 3rd, 2015 by Tyler No Comments

Monday

Strength:

Back squat

with hollow rocks x 15

Structural:

10 minutes of work.

shoulder circle in squat x 3/side

leg kicks in between

hip circle in downward dog x 3/side

Conditioning:

#1