Author Archive

Tuesday

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

Tuesday

Strength/Skill Work:

A) Kurz Squat (4 positions) 5×5 with Arch Body Rock x 15-25 

B) Seated Good Mornings 6×6 with Table Rock x 8

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Conditioning Work:

6 Rounds..

Tuck up x 10 

Burpee x 10

 

Monday

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

Monday

Strength Work:

4-6 sets

Walking Lunge x 10

Pushup x 10

Ring Row x 10 

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Structural Work:

4 sets..

Diagonal Stretch x 10

Oblique Side Stretch x 10/side

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Conditioning Work:

Light 50 meter sprint x 10 (parking lot session)

 

Friday & Saturday

Posted on: July 2nd, 2015 by Tyler No Comments

Friday & Saturday

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Gymnastics Friday

1. Wrist Pushups x 10 / Split Squats x 10 / Leg Raises x 5 – 3 sets

2. Skin the cat x 3-5 / Inside Squat x 10 / Arch to box x 10 – 3 sets

3. Wall Squat x 10 / Compression V-ups x 20(20) / Shoulder taps x 20 – 4 sets

4. Rolls, Handstands, Cartwheels – play time.. 

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Saturday

8am – Group

9am – Handstand 

10am – Stretch

Tuesday (Clubs, maces, and Kettlebells at 515pm!)

Posted on: June 29th, 2015 by Tyler No Comments

Tuesday (Clubs, maces, and Kettlebells at 515pm!)

Strength/Skill Work:

Deadlift 8×2

*Subscap x 5 after each set

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Structural Work:

Kettlebell Kurz squat x 5

Active Hang pull x 5

Loaded Splits x 10/side (Hold last rep 10sec)

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Conditioning Work:

3 Rounds for time..

Run to the lights and back

Jump Squats x 15

 

Monday

Posted on: June 28th, 2015 by Tyler No Comments

Monday

Strength/Skill Work:

5 sets of..

Kb Horse Squat x 6-10 

Side Step up x 6/side (4141) 

* Perform a superset of 2-5 pushups with 5-10 scap pushups after each set

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Structural Work:

3 sets..

Single Arm circle x 10/side

Jefferson Curl x 3 

Squat Rotation x 10

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Conditioning Work:

5 Rounds of..

Lateral Burpees x 8

Tuck ups x 12

Friday & Saturday

Posted on: June 25th, 2015 by Tyler No Comments

Friday & Saturday

Gymnastics Friday

1. Wrist stretches and straddle stretches and leg kicks

2. Fingertip pushup x 10 with Walking Lunge x 10 – 4 sets

3. Cartwheel x 3/side with Vup Compressions x 20 – 4 sets

4. Broad Jump x 3 with Skin the cat x 3 with Seals x 10 – 3 sets

5. HS Play

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Saturday

8am – Class 

9am – Handstand

10am – Stretch

Thursday

Posted on: June 24th, 2015 by Tyler No Comments

Thursday

Strength/Skill Work:

Back Squat 6×8

with Ring Rows (Hinge) x 10

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Structural Work:

4 sets..

Bridge Pushup with Hold x 5

Inside Squat x 10

Trunk Rotation x 20

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Conditioning Work:

5 rounds of..

Kettlebell Swing x 15

Burpees x 5

 

Monday

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

Monday

Strength/Skill Work:

RDL’s 6×6 (4241)

with HS Wall walk x 1-5

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Structural Work:

3 sets..

First Knuckle raises x 10

Subscap pushups x 10

Loaded Hip circles x 10

Pelvic tilts x 10

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Conditioning Work:

Tabata Tuck up

 

Friday & Saturday

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

Friday & Saturday

Gymnastics Friday

1. Crawl session – 15 minutes

2. Skin the cat x 3-5 with Shrimp Squat x 3-5 with Wall Compression Drill x 20 – 4 sets

3. Dips x 5-15 with Hinge Row x 5-15 with Single Leg deadlift x 3-5 – 4 sets

4. Hip and Core circuit

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Saturday

8am – Group

9am – Balance Class

10am – Yoga with Katherine Bruni Young!

 

Thursday

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

Thursday

Strength/Skill Work:

Back Squat 5×10

with 1 Arm Row 5×8/side

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Structural Work:

3 sets:

Dislocates (Reverse Grip face down) x 12

Oblique Raise x 10

Overhead Wall Squat x 8

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Conditioning Work:

Row 1500 Meters