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Tuesday (10am Stretch)

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

Tuesday

Strength/Skill Work:

5 sets..

Ring Row x 12

Walking Lunge x 12

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Structural Work:

4 Sets..

Step Behind x 10

Crab x 10

Lizard x 10

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Conditioning Work:

50 Burpees for Time!

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10AM – STRETCH

Monday (NEW WAVE!)

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

Monday (NEW WAVE!)

After 3 weeks of Cleans and 3 weeks of Jerks it’s time to combine the two and get a taste of the Classic ‘Clean and Jerk’.

We will roll this out every Monday and Thursday for 3 weeks. Best of luck and we highly recommend that you take 5 minutes here and there and watch some ‘Pro Olympic Weightlifting’ Videos on line.. It will help you to BEGIN to understand the complexity of such an amazing movement.

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Strength/Skill Work:

Clean and Jerk 6 x 3

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Structural Work:

2-3 sets..

Box Jump x 5

Tri Lat Stretch x 30s

Squat Rotation x 12

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Conditioning Work:

10-8-6-4-2 of..

Hollow Rocks

Jump Squats

Pushups

Friday & Saturday

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

Friday & Saturday

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Friday

GST MASH-UP FRIDAY

Broad Jumps x 10 with Jefferson Curl x 5 (3 sets)

Tuck Jumps x 10 with Pushup Hold x 45s (3 sets)

Knees to feet x 5 with Ring Row x 10 (3 sets)

Dips x 10 with Gymnast Stretch x 5 (3 sets)

Play ** Ring Combos

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Saturday

830am Class – Open Gym – Kids classes

10am STRETCH

Thursday

Posted on: August 13th, 2014 by Tyler No Comments

Thursday

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Strength/Skill Work:

Split Jerk  - 8 x 2

Back Squat 1and1/4 – 6 x 2

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Conditioning Work:

15-10-5 of..

Box Jumps / Burpees / V-Ups

 

Wednesday

Posted on: August 12th, 2014 by Tyler No Comments

Wednesday

 

 

Balance day

Wrist

2 sets of each

first knuckle x10 /cossaks x10/hollow rock x 60sec

finn push up x5/ natural leg extensions x10/tuck ups x 60sec

Line work

3 sets of each

H.S. hold facing down x 45s/ super mans x 10r/side/ twisted squat x 10r

Arch body hold x45/standing protraction drill (plate) x 10r/ knees in squat x 10r

Balance

3 sets

Wall walk x3 hold for 10 seconds chest to wall  on each rep.

Kick up 5×5 tuck down on each rep.

 

 

 

 

 

 

 

 

 

 

 

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Tuesday (Stretch at 10am)

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

Tuesday (Stretch at 10am)

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Strength/Skill Work:

Deadlift 2 x 6, 2 x 4, 2 x 2

After each set 3 negative chins. 10 seconds down,

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Structural Work:

3 Sets..

Gymnast’s stretch x 8

GB Calf Routine x 15 of each in a row

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Conditioning Work:

3 Rounds for time.

Bear Crawl (Turf and back)

Burpees x 5

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STRETCH AT 10AM

 

Monday

Posted on: August 10th, 2014 by Tyler No Comments

Monday

Strength/Skill Work:

Split Jerk  - 8×2 

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Structural Work:

Active Hang x 25s x 4

OHS Plate x 10r x 4

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Conditioning Work:

5 Rounds!

Run to the street and back

Kettlebell Swing x 12

Friday (SATURDAY CLOSED!)

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

Friday (SATURDAY CLOSED!)

* Due to an amazing event coming to our club we will be closed Saturday! Sorry for the inconvenience. 

Friday

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Structural Work:

3 sets

Squat Rotations x 12

Inch Worm x 6

Kneeling Hip Extension x 12

Bridge Rotation x 6

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Strength Work:

Chinup Hold x 20 with Pushup Hold x 40 (4 sets)

Active Hang x 20 with German Hang x 30 (4 sets)

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Conditioning Work:

200 Meter Sprint x 4

 

Thursday

Posted on: August 6th, 2014 by Tyler No Comments

Thursday

Strength/Skill Work:

Split Jerk 6 x 3

Front Squat 5 x 8

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Conditioning Work:

5 Rounds of..

Overhead Squat (plate) x 5

Ring Row x 5

Burpee x 5

Tuck up x 5

Wednesday

Posted on: August 5th, 2014 by Tyler No Comments

Wednesday

Balance Day

WP:

Wrist Rock x 5 with Hip Swivel x 10 (x2)

Fingertip Pushup x 5 with Front Scale x 20sec per leg (x2)

Floor Handstand with PVC (Up one inch) x 30sec with Kneeling Hip Extension x 10 (x2)

LINE:

3-5 Sets..

Arch Body Rock Max reps, immediately after max reps perform a Max Hold

Diagonal Stretch x 5/side

Hollow Rock Max reps, immediately after max reps perform a Max Hold

Jefferson Curl x 5

HS:

Crow x 45sec, with Shrimp Squat x 3-5 side (x3)

Headstand x 30sec, with Duck Walk x 20 steps (x3)

Handstand Scissor Drill x 3 per leg (x3-5 sets) or Kick up Help, Etc