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Wednesday (new class)

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

Wednesday (new class)

** New class!! Due to the massive success of our other two STRETCH classes we are happy to announce a third.

WEDNESDAY NIGHT STRETCH – 615pm

As I’ve said before.. ‘You need to make this class at least once a week. At least..’

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Balance day

Finn push-up x 10 with inch worms x 5 – 2 sets

First knuckle push-up x 10 with Cossack x 8 – 2 sets

Hollow walk outs x 5 with Jefferson curl x 5 – 2 sets

Straddle hold x 30 with arch body rock x 30 sec – 5 sets

V-ups x 10 with shrimp squats x 3/side – 3 sets

Handstand

Angry cat x 30 with wall bridge x 30 – 3 sets

Play – wall run, hold, cartwheel, etc..

Monday (New Wave)

Posted on: November 9th, 2014 by Tyler No Comments

Monday (New Wave)

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** Our next wave will focus on less complex lifts. The focus will be building raw strength through the basic Power Lifts – BENCH, DEADLIFT, SQUAT.

Monday’s will be ‘BACK SQUAT’.

Wednesday’s will be ‘BENCH’.

Thursday’s will be ‘DEADLIFT’.

This wave will last 4 weeks.

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Strength/Skill Work:

Back Squat 5×5

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Structural Work:

3 sets.

Split Squat x 5/side

Arch Body Superman x 20

Dislocate (Eagle Grip) x 10

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Conditioning Work:

5 sets.

Air Squat x 30

Kettlebell Swing x 20

Straddle ups x 10

 

 

Thursday

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

Thursday – 9 Week FINISH

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Strength/Skill Work:

Snatch Max

Back Squat 4 x 8

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Conditioning Work:

Rock Climbers x 30 / Prowler Push / Situps x 20

rest 1-2 minutes and repeat for 3 total rounds

 

Wednesday

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

Wednesday

Balance Day

Wrists and Line:

First Knuckle x 5, Finn x 5, Dorsal x 5 with 45 second Straddle Hollow Hold – 3 sets

Fingertip x 5, Torch x 5, Wrist Walk x 5 with 45 second Arch Body Hold – 3 sets

Handstand Work:

Angry Cat x 30sec with Walking Lunge x 10 steps – 4 sets

Headstand Hold x 30sec with Diagonal Stretch x 4/side – 3 sets

Play

Tuesday

Posted on: November 3rd, 2014 by Tyler No Comments

Tuesday

Strength

Front squat 5×5

with ring row x 8 and V-up x 8

Structural

tri-lat stretch x 45sec

straddle hold x 45sec

Conditioning

broad jump  turf

table walk turf

 

Monday

Posted on: October 19th, 2014 by Tyler No Comments

Monday – New Wave

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Strength:

Snatch 5 x 5

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Structural:

3 Sets of..

Bridge Wall Walk x 3-5

Duck Walk x 30 steps

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Conditioning:

5 Minute AMRAP:

Single leg Broad Jump x 5/side

Kettlebell Swing x 5

 

Tuesday

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

Tuesady

Strength:

Back  Squat 6 x 6

Structural:

3 sets.

Squat Rotation x 10

Jefferson Curl x 10

Gymnast Stretch x  10

Conditioning:

Sled push x 3 rounds

Wednesday

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

Wednesday

Balance Day

WP:

First Knuckle 5 x 10

Diagonal Stretch 5 x 5/side

Jefferson Curl x 5 x 5

LINE:

Loaded Hollow Rock Hold x 30 sec x 4 sets

Wall Bridge x 30 sec x 4 sets

Loaded Arch Body Hold x 30 sec x 4 sets

HS:

Angry Cat x 30 sec x 5 sets

Play.

 

Tuesday

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

Tuesday

Strength/Skill Work:

Bench Press 5 x 5

Ring Row 5 x 10

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Structural Work:

Dislocate x 8

Hip Swivel x 8

Bridge Reaches x 8

Kneeling Hip Extension x 8

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Conditioning Work:

3 Rounds of..

Air Squat x 40

Pushup x 10

Monday

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

Monday

Strength/Skill:

SN Pull 5 x 3

SN Balance 5 x 3

PW SN 5 x 3

Conditioning:

4 Rounds of..

KB Swing x 20 / Situps x 20 / Rock Climbers x 20