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Friday & Saturday

Posted on: March 26th, 2015 by Tyler No Comments

Friday & Saturday

Friday

GST Mashup:

1. Dislocate x 15 with Hawaiian Squat x 5/side – 3 sets

2. Bridge Wall Walk x 5 with Pistol Squat x 3 (Hold bottom x 10s) – 3 sets

3. Transition on Rings x 5 with Walking Lunge x 12 – 4 sets

4. Conditioning: Ring Row x 10, Dips x 10, Straddle Up x 10 – 5 sets

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Saturday

830am – Class 

10am – Stretch

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Tuesday

Posted on: March 23rd, 2015 by Tyler No Comments

Tuesday

Strength/Skill Work:

5 sets of..

Pushup x 5-10

Single Leg Deadlift x 5/side

V-ups x 10

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Structural Work:

3 sets

Bridge Hold x 30-60sec

Loaded Split work x 15r (Hold last rep 10 seconds)

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Conditioning Work:

6 minute amrap:

Tuck Jump x 10 

Kettlebell Swing x 10

 

Monday – New Wave

Posted on: March 22nd, 2015 by Tyler No Comments

Monday – New Wave

This 3 week wave will focus on the following modalities:

SLS – Single Leg Strength

Structural Balance

Loaded Splits & Horse Stance

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Strength Work:

Split Squat 6×6 

* Perform 5 Ring Rows after each set

___

Structural Work:

4 sets

Hawaiian Squat 5/side

Dislocate x 10

Straddle Oblique x 10

___

Conditioning Work:

Prowler Push x 4 sets

 

Monday

Posted on: March 15th, 2015 by Tyler No Comments

Monday – Due to March break the next wave will start next week. 

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Strength/Skill:

Clean 5 x 3

Back Squat 5 x 5

Good Morning 4 x 8

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Structural Work:

4 sets

Straddle Lat stretch x 20

Squat Rotations x 10

Tuesday

Posted on: March 9th, 2015 by Tyler No Comments

Tuesday

Strength:

Back squat 5 x 8

* Perform 8 active hang pulls after each set

—-

Structural:

6 sets..

squat rotation x 10

table rock x 10

—-

Conditioning:

10 rounds:

box jumps x 10

arch body rocks x 10

Monday

Posted on: March 8th, 2015 by Tyler No Comments

Monday

Our kettlebell wave comes to a close and we will take one week of ‘freestyle’ before diving in to the next theme. Stay tuned.

Strength/Skill work:

Split squat 5 x 3 (5020)

Romanian DL 4 x 6

Structural work:

3 sets.

pike bounce x 20

inch worm x 5

kneeling hip extension x 10

*perform 2 push-ups and 5 v-ups after each exercise

Conditioning work:

6 minute amrap of:

broad jumps across turf

kettlebell swings x 15

burpess x 5

Wednesday

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

Wednesday

Balance day and stretch at 615pm

Wrists and line

finn pushup x 8 with hollow body hold

x 45 / 4 sets

first knuckle pushup x 8 with arch body hold x 45 / 4 sets

SLS and Balance

shrimp x 5 with angry cat x 45 / 4 sets

pistol squat x 3 with walk walk x 3 / 4 sets

handstand

Crow Tabata

play

STRETCH AT 615pm.

Monday & Tuesday

Posted on: March 1st, 2015 by Tyler No Comments

Monday

Last week of kettlebell wave..

Strength:

TGU 8 x 1/side

with Ring Row x 6

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Structural:

5 sets..

Subscap x 8 / Pelvic tilt x 8 / Squat to pike x 8

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Conditioning:

3 sets of..

Kettlebell Swing x 20 / Tuck Jump x 10 / Hanging leg raise x 5

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Tuesday (10am Stretch)

Strength:

Front Squat (1 and a quarter) 6 x 3

with hang x 30 sec (from bar)

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Structural:

3 sets

Squat Rotation x 12 / Dislocate x 12 / Oblique Raise x 12/side

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Conditioning:

2 sets..

Rock Climber x 50 / Prowler Push

 

 

 

 

Friday & Saturday

Posted on: February 26th, 2015 by Tyler No Comments

Friday & Saturday

Friday

GST Mashup:

1. Dislocate (grounded) x 15 with Squat Rotation x 10/side – 3 sets

2. GB Windmill x 5/side with V-ups x 10 with Hawaiian Squats x 5/side – 3 sets

3. Chinup Hold x 20sec with Crow Hold x 30sec with Twisting Squat x 4/side – 4 sets

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Conditioning:

8 minute AMRAP:

Tuck Jumps x 8 / Arch Body Rocks x 8 / Tuck ups x 8

___

Saturday – 830am – class – 10am STRETCH

Tuesday

Posted on: February 23rd, 2015 by Tyler No Comments

Tuesday

Strength/Skill Work:

Power Clean 5 x 3

Front Squat 4 x 6

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Structural Work:

3 sets

Tri/Lat Stretch x 30sec

Jefferson Curl x 5

Bridge Wall Walk x 3

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Conditioning Work:

Prowler Push x 3 (Heavy sets)