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Friday & Saturday

Posted on: September 18th, 2014 by Tyler No Comments

Friday 

GST MASHUP

Gymnast Stretch x 8 with Step Behind x 8 – 3 sets

Single Arm Bridge Rotation x 5/side with Hawaiian Squat x 5/side – 3 sets

Hanging Tuck x 30sec with Knees in Squat x 10 – 3 sets

Bridge Hold Elevated x 30sec with Skin the cat x 3 – 3 sets

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Extra:

RDL’s 4 x 8

Good Morning’s 5 x 5

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Saturday

830am – class – open gym 

10am – Stretch

 

Thursday

Posted on: September 17th, 2014 by Tyler No Comments

Thursday

Strength/Skill Work:

SN PL – 6 x 3

OHS – 6 x 3

SN PP – 6 x 3

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Conditioning Work:

10 Min AMRAP:

Box Jump x 8

Overhead Squat ‘PLATE’ x 8

Ring Row x 8

Wednesday

Posted on: September 16th, 2014 by Tyler No Comments

Wednesday – Balance Day

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WP:

Wrist Builder x 5 / Wrist Rock x 5 / Finn x 5

with Broad Jumps x 10 – 3 sets

Fingertip Pushups x 5 / Dorsal x 5 / Subscap x 5

with Shrimp Squat x 5/side – 3 sets

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Line:

Arch Body Rock – 60 seconds with 

Diagonal Stretch x 5/side – 2 sets

Hollow Rock – 60 seconds with

Jefferson Curl x 5 – 2 sets

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HS:

Headstand x 45sec with Squat Rotations x 10 – 2 sets

Handstand Hold x 30 – 2 sets

Play – HS Wall Run, Kick up Work, Heel Pull, etc.

 

Tuesday

Posted on: September 16th, 2014 by Tyler No Comments

Tuesday

Strength/Skill Work:

Windmill – 5 x 5

Single Leg Deadlift – 5 x 3

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Structural Work:

4 sets..

Pushup Hold x 30s

Active Hang x 30s

Hollow  Hold x 30s

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Conditioning Work:

3 rounds of..

Run to the street and back

Walking Lunge x 30 steps

 

Monday

Posted on: September 14th, 2014 by Tyler No Comments

Monday

Strength/Skill Work:

SN PL – 6 x 3

SN PP – 6 x 3

OHS – 6 x 3

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Conditioning Work:

4 Rounds of..

Kettlebell Swing x 20

Double Unders x 15

Tuck Ups x 10

Friday & Saturday

Posted on: September 11th, 2014 by Tyler No Comments

Friday & Saturday

Friday

GST MASHUP

4 sets

Planche Lean x 30s

Twisting Squat x 10r

Active Hang x 30s

3 sets

Jefferson curl x 8r

Dislocate x 15r

V-ups x 10 r

Conditioning:

8 Min AMRAP:

Arch Body Rock x 10

Pushup x 2

Hollow Rock x 10

Chinup x 2

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Saturday – 830am – class – open gym

10am – STRETCH

Thursday

Posted on: September 11th, 2014 by Tyler No Comments

Tuesday

Posted on: September 8th, 2014 by Tyler No Comments

Tuesday

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Strength/Skill Work:

Turkish Get Up 5 x 3

* Perform 10 Ring Rows and 5 Pushups after each set

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Structural Work:

3 Sets.

Subscap x 5

Straddle up x 5

Trunk Circle x 10

Arch Body Snap Backs x 12

Diagonal Stretch x 5/side

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Conditioning Work:

5 Rounds of..

5 Burpees

10 Rock Climbers

 

 

 

Monday (NEW WAVE!)

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

Monday (NEW WAVE!)

For those unaware, we just finished 9 weeks of work. Our program always evolves and continuously looks for new ways to re-invent the wheel.

Our last wave took us through many basics in order to build a foundation that would prepare the athlete for the final part of the wave which happened to be Clan and Jerk. This wave worked incredibly well. Those who made all the workouts made massive progress in the 9 weeks.

That being said – here is our next wave. Enjoy..

If you didn’t buy in last time – now is as good a time as ever.. New wave, new focus, BIG PROGRESS!

NEW WAVE:

Our next wave will continue along the lines of Olympic Weightlifting.. After doing 9 weeks of Clean and Jerk we venture in to 9 weeks of SNATCH.

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Monday

Strength/Skill Work:

Overhead Squat 4 x 5

Snatch Pull (From Floor) 4 x 5

Snatch Push Press (Behind the neck) 4 x 5

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Conditioning Work:

Run 3K

Friday & Saturday

Posted on: September 4th, 2014 by Tyler No Comments

Friday & Saturday

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Friday

GST MASHUP:

3-5 sets..

Gymnast stretch x 5 (Hold 5 for 10s)

Hip Swivel x 10

Supscap x 10

Shrimp x 3/side

Pushup hold x 40s at top, 20s at bottom

Airplane x 5/side

Chinup hold, 10s at bottom dead hang, 10s with chin over the bar, 10s in the active hang

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GST CONDITIONING:

5 Rounds of..

Burpee tuck jumps x 5

Tuck ups x 10

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Saturday

830am – class – open gym – kids

10am – STRETCH