Author Archive

Thursday

Posted on: January 28th, 2015 by Tyler No Comments

Thursday

strength:

back squat 6×3

pendlay row 5×8

behind the neck press 4×8

conditioning:

5 rounds of..

jumping lunge x 20

tuck ups x 15

kettlebell swing x 10

 

Wednesday

Posted on: January 28th, 2015 by Tyler No Comments

Wednesday

Balance Day

Wrists and flex

torch x 8 / straddle pulse x 25 – 2 sets

first knuckle x 8 / Cossack x 8 – 2 sets

finn x 8 / pike bounce x 15 – 2 sets

Line

hollow rock x 20 / walking lunge x 12 steps – 3 sets

angry cat x 30s / shrimp squat x 3 – 5 sets

Handstand

chest to wall x 45 (with tie pulls for advanced)

With kneeling quad stretch x 5 reps – 3 sets

play

 

 

Tuesday

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

Tuesday

Strength/Skill work:

Front Squat

With pushups 10 x 3-5

GST:

4 sets..

Push up hold (top) x 45

Arch Body hold x 45

Bridge Hold x 45

Conditioning:

4 sets..

Lizard crawl – turf

Duck walk – turf

Tuck jumps x 10

 

 

Monday

Posted on: January 25th, 2015 by Tyler No Comments

Monday

Strength:

Back squat

Power snatch 5×3

__

Structural:

Dislocate x 10

Squat rotation x 10

Cat cow x 10

__

Conditioning:

3 sets..

Rock climbers x 50

Kettlebell swing x 20

 

Friday & Saturday

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

Friday & Saturday

Strength:

Front Squat 5×2 (pause)

with Pushups x 6

GST MASHUP

A) Shoulder Extension x 30sec

Crow x 30sec – 5 sets

B) Ring Row x 10

Straddle ups x 10 – 4 sets

C) Cartwheel x 8

Handstand Wall Walk x 3

__

Saturday

830 – Class

10 – Stretch

Thursday

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

Thursday

strength:

back squat 5×5

with Subscap x 12

behind the neck press 5×5

with flexed grip ring row hang x 30sec

structural:

12 minutes of

step behind x turf

crab x turf

lizard crawl x turf

 

 

wednesday

Posted on: January 20th, 2015 by Tyler No Comments

wednesday

Balance Day

Wrists and stretch

first knuckle x 10 with hip swivel x 10 – 3 sets

dorsal x 10 with knees in squat x 10 – 3 sets

fingertip x 10 with diagonal x 10 – 3 sets

——

line and shoulders

dislocate x 10 with arch body rock x 15 with vups x 10 – 3 sets

subscap x 12 with arch body superman x 15 with hollow rock x 15

—-

Handstand

angry cat x 30sec with pike stretch x 30sec – 2 sets

play

Tuesday

Posted on: January 19th, 2015 by Tyler No Comments

Tuesday

Strength:

Front squat 5×3 with pause

With hanging leg raise x 5

—-

Structural:

3 sets

Jefferson curl x 8

Dynamic table x 8

Wall bridge x 30sec

—-

Conditioning:

5 rounds..

Kettlebell swing x 15

Tuck jumps x 10

 

 

 

 

 

 

Monday

Posted on: January 18th, 2015 by Tyler No Comments

Monday

Strength:

Back squat (pause) 5×3

Pushups x 30 – 50.

Structural:

Knees in squat x 5

Single leg Deadlift x 5

Bridge reach x 5

—-

Conditioning:

7 minute amrap

Straddle rocks x 5

Burpees x 5

Active hang pulls x 5

 

Friday and Saturday

Posted on: January 16th, 2015 by Tyler No Comments

Friday

__

Strength:

Front Squat 5 x 5 with Ring Row x 5

__

GST MASHUP

20 min of..

Gymnast Stretch x 10, knees in squat x 10, inverted hang x 30sec, knees to feet x 5, table x 10, crow x 30sec

____

Saturday

830 – class

10am stretch