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Monday – SPECIAL HOURS 10/11/12

Posted on: August 31st, 2014 by Tyler No Comments

Monday – SPECIAL HOURS 10/11/12

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Strength/Skill Work:

Clean and Jerk – Max

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Conditioning Work:

MOVEMENT CHALLENGE

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Saturday

Posted on: August 29th, 2014 by Tyler No Comments

Saturday

Strength/Skill Work:

Back Squat 4 x 8

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Structural Work:

Handstand Hold x 30s x 5 sets

Hanging work as rest **

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Conditioning Work:

H20 Movement Challenge.. 

Wednesday – Balance Day

Posted on: August 26th, 2014 by Tyler No Comments

Wednesday – Balance Day

WP:

Wrist Rock x 10 / Planche Lean x 20sec / Tuck Hang x 20sec – 3 sets

Line:

Arch Body Rock x 60s / Walking Lunge x 8/side – 3 sets

Tuck Rock x 60s / Broad Jumps x 12 – 3 sets

HS:

HeadStand x 30s / Box Jump x 5 – 2 sets

HandStand Work – Play – 10-15 min 

Monday

Posted on: August 24th, 2014 by Tyler No Comments

Monday

Strength/Skill Work:

Clean and Jerk 8 x 2

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Structural Work:

Squat Rotation x 12

Subscap Pushup x 8

Active Hang ‘Pulls’ x 6

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Conditioning Work:

150 Double Unders

 

Friday & Saturday

Posted on: August 21st, 2014 by Tyler No Comments

Friday & Saturday

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Friday

GST MASHUP FRIDAY’S

A) 3 SETS

Dislocate (face down – eagle grip) x 15

Diagonal Stretch x 10

German Hang x 30s

Twisting Squat x 10

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B) 3 sets

Planche Hold x 30s

Bridge Hold x 30s

L-Sit Hold x 30s (Butt on ground, feet elevated, hands supporting on floor)

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C)  5 Minute AMRAP

Arch Body Rocks x 12

Hollow Rocks x 12

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Saturday

830am -class-open-kids

10am STRETCH

Wednesday

Posted on: August 20th, 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.

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