Author Archive

Wednesday

Posted on: January 17th, 2017 by Tyler No Comments

Wednesday – Balance Day
1. First knuckle x 12 /  dislocate x 15 / pelvic tilt push-up x 12 – 4 sets
2. Wrist push-up x 12 / bridge rotations x 12 / Cossack x 12 – 4 sets
3. Handstand Hold x 60/70/45 (90 sec rest) – 3 sets
4. Seated straddle leg lifts x 10-15 / handstand kick up x 5 – 3 sets
5. Handstand scissor kicks x 10 / Bridge Hold x 45-60 – 3 sets

Tuesday

Posted on: January 16th, 2017 by Tyler No Comments

Tuesday
Pull/Leg
1. Wall/floor L’s with fire hydrants x 15/side – 3 sets
2. Active hang x 35/sec / Hawaiian squat x 8/side / arch body rock x 15 – 3 sets
3. Chin hold x 30/sec / running man x 15/side / arch body snap back x 15 – 3 sets
4. Seated Good morning x 10 / ring row x 10 – 4-5 sets

Monday

Posted on: January 15th, 2017 by Tyler No Comments

Monday
Push/Leg/Conditioning
1. Warm up
2. Deadbug x 10 / wrist push-up x 10 / squat to pike x 10 – 3 sets
3. Push-up hold x 60/70/60/70/ tuck up x 15 / Side step up x 8/side – 3-4 sets
4. Bear push-up x 8 / oblique crunch x 12/side / Airplane x 10/side – 3 sets
5. Tabata Burpee / Tabata Crow
————-
extra work:
- sit and breathe 15 minutes
- drink a giant glass of warm water and lemon first thing out of bed
- walk in nature 20 minutes each day

- no electronics after 8pm

Saturday

Posted on: January 13th, 2017 by Tyler No Comments

Saturday

1. KETTLEBELL

- get ups 4×3 with hollow rocks x 20

- windmills 4×4 with arch body rocks x 20

2. LIFT

- Power Snatch 6×3 with oblique crunch x 10/side

- Back Squat 5×5

3. STRONGMAN

Strongman conditioning

Friday

Posted on: January 12th, 2017 by Tyler No Comments

Friday
Pull!!
1. Wall/floor L’s x 15 / side kick hold x 30/side – 3 sets
2. One arm row x 10/side / front kick hold x 30/side – 3 sets
3. Chin hold (1/2 way down) x 25sec / straddle oblique x 8/side – 3-4 sets
4. Goblet Squat 5×5 (heavy) / Barbell Row 5×12

Thursday

Posted on: January 11th, 2017 by Tyler No Comments

Thursday
1. Wrist push-up x 10 / kneeling hip extension x 10 (hold 10) / arm bar x 30-60 – 3 sets
2. Pushupx5 / kneeling hip circle x 10/side / scap push-up x 10 – 3 sets
3. Side plank x 50/side / shrimp squat x 8/side / side arm raise x 8/side – 3 sets
4. 10 minute amrap: push-ups x 8 / jumping lunge x 8/side

Tuesday

Posted on: January 10th, 2017 by Tyler No Comments

Wednesday – Balance Day
1. First knuckle x 10 / dislocate x 10 / pelvic tilt push-up x 10 – 4 sets
2. Wrist push-up x 10 / bridge rotations x 10 / Cossack x 10 – 4 sets
3. Handstand Hold x 60 (90 sec rest) – 3 sets
4. Seated straddle leg lifts x 10-15 / handstand kick up x 5 – 3 sets
5. Handstand scissor kicks x 10 / Bridge Hold x 30-60 – 3 sets

Tuesday

Posted on: January 9th, 2017 by Tyler No Comments

Tuesday
Pull/Leg/Conditioning
1. Wall/floor L’s with fire hydrants x 15/side – 3 sets
2. Active hang x 30 / Hawaiian squat x 8/side / arch body rock x 15 – 3 sets
3. Chin hold x 25sec / running man x 15/side / arch body snap back x 15 – 3 sets
4. Seated Good morning x 10 / ring row x 10 – 4-5 sets

Monday

Posted on: January 8th, 2017 by Tyler No Comments

Monday

Push/Leg/Conditioning

1. Warm up
2. Deadbug x 10 / wrist push-up x 10 / squat to pike x 10 – 3 sets
3. Push-up hold x 60 / tuck up x 15 / Side step up x 8/side – 3-4 sets
4. Bear push-up x 8 / oblique crunch x 12/side / Airplane x 10/side – 3 sets
5. Tabata Burpee / Tabata Crow
————-
extra work:
- sit and breathe 10 minutes
- drink a giant glass of warm water and lemon first thing out of bed

- walk in nature 20 minutes each day

Saturday

Posted on: January 6th, 2017 by Tyler No Comments

Saturday – 830-1030

Since our current program is all gymnastics and bodyweight training for the most part – Saturday’s will be a combo of weightlifting, Kettlebells and strongman! Enjoy!

1. Warm up

2. Kettlebell windmill 6×3 / Lunge press 6×6

3. Get up x 2 / KB swing x 10 – 10 rounds

4. Barbell complex:

back squat x 5 / push press x 5 / front squat x 5 – 3-5 sets

5. Snatch balance 5×3 / one arm row 5×5

6. Stretch