Author Archive

Thursday

Posted on: February 22nd, 2017 by Tyler No Comments

Thursday
Structural:
extension hold x 45/45/45/45
side kick circles x 20
tuck ups x 12 – straddle ups x 9 / vups x 6
4 sets
Strength:
10 min emom:
deadlift x 3 / push-up x 6
10 min emom:
kettlebell snatch x 5/arm
Stretch:
Couch stretch x 2 min per side x 2 sets

Wednesday

Posted on: February 21st, 2017 by Tyler No Comments

Wednesday

gst and handstand
warm up: glutes and hips
1. Wrist push-up x 10 / knees in squat x 10 / scap pulls x 10 – 4 sets
2. Straddle oblique x 10 / adductor fly x 10 / scrap push-up x 10 – 4 sets
3. Handstand hold chest to wall x 70/60

4. Kick ups x 10 / bridge hold on wall x 30sec / dragon squat x 3-5 leg – 3 sets
5. Heel pulls / head stands (leg lifts)

Tuesday

Posted on: February 20th, 2017 by Tyler No Comments

Tuesday
Squat rotation x 10 / side crab x 10/side – 4 sets
Jefferson curl x 5 / extension hold x 40/45/45/30 – 4 sets
Strength:
1 arm swing x 5/side – 10 minute emom
kettlebell Clean and Press x 3/side – 7 min emom
Conditioning:
3 rounds..
Push-ups x 5 / Box jumps x 10 / walking lunge x 20 / Kettlebells swing x 3

Monday

Posted on: February 19th, 2017 by Tyler No Comments

Monday

Structural:
Halo (lunge – knee on floor) 5 reps per side and direction
side bear crawl x turf
4 sets
Strength:
Front Squat or Goblet – 2×5, 4×4
chin up (10sec hold at top) than 3-5 reps (10sec hold at bottom – active)
Conditioning:
skip 2 minutes / rest 30 / x 2
rest 1 minute
burpees 1 minute / rest 30 / x 3
rest 1 minute
hollow rock 30 seconds / rest 15 / x 4

Saturday

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

Saturday

Warmup:

10-15 min crawling

Barbell complex:

a1) deadlift x 3

a2) power clean x 3

a3) front squat x 3

3-5 sets

B1) press x 3

b2) push press x 3

b3) split jerk

3-5 sets

Gymnastics:

A1) inside squat x 10

a2) deck squat x 10

a3) vups x 10

3-5 sets

b1) pushup x 10

b2) alternating side plank x 5/5

b3) table rocks x 10

3-5 sets

Conditioning:

50 plank: knee to elbows

40 jump squats

30 arch body rocks

20 hanging knee tucks

10 box jumps

Stretch

Friday

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

Friday
Structural:
Halo (lunge – knee on floor) 5 reps per side and direction
side bear crawl x turf
4 sets
Strength:
Front Squat or Goblet – 6×3
chin up (10sec hold at top) than 3-5 reps (10sec hold at bottom – active)
Conditioning:
10 min emom – slam balls

Thursday

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

Thursday
Structural:
extension hold x 40/30/40/30
side kick circles x 20
tuck ups x 12 – straddle ups x 9 / vups x 6
4 sets
Strength:
10 min emom:
deadlift x 3 / push-up x 6
10 min emom:
kettlebell snatch x 5/arm
Stretch:
Couch stretch x 2 min per side x 2 sets

Wednesday

Posted on: February 14th, 2017 by Tyler No Comments

Wednesday
gst and handstand
warm up: glutes and hips
1. Wrist push-up x 10 / knees in squat x 10 / scap pulls x 10 – 3 sets
2. Straddle oblique x 10 / adductor fly x 10 / scrap push-up x 10 – 3 sets
3. Handstand hold chest to wall x 65 x 2
4. Kick ups x 10 / bridge hold on wall x 30sec / dragon squat x 3-5 leg – 3 sets
5. Heel pulls / head stands (leg lifts)

Tuesday

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

Tuesday

Squat rotation x 10 / side crab x 10/side – 4 sets
Jefferson curl x 5 / extension hold x 40/30/40/30 – 4 sets
Strength:
1 arm swing x 5/side – 10 minute emom
kettlebell clean and press x 3/side – 7 min emom
Conditioning:
3 rounds..
Push-ups x 5 / Box jumps x 10 / walking lunge x 20 / Kettlebells swing x 30

Monday

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

Monday:

Structural:
Halo (lunge – knee on floor) 5 reps per side and direction
side bear crawl x turf
4 sets
Strength:
Front Squat or Goblet – 6×3
chin up (10sec hold at top) than 3-5 reps (10sec hold at bottom – active)
Conditioning:
skip 2 minutes / rest 30 / x 2
rest 1 minute
burpees 1 minute / rest 30 / x 3
rest 1 minute
hollow rock 30 seconds / rest 15 / x 4