WOD – Workout Of The Day

 



Friday & Saturday (Monday Closed)

Friday – GST 1. Gymnast Stretch x 10 with Scap Pulls x 10 – 3 sets 2. Shrimp Squat x 10 with Chin up (or rope climb) x 5 – 3 sets 3. Stall Bar Pike x 10 (10) with dips x 10 with Knees in Squat x 10 4. Stall Bar Straddle x 10(10) […]



Thursday (FOUNDATIONS AT 515pm)

Thursday Strength/skill work: RDL 5×5 with straddle press 5×5 — Structural work: 2-4 sets Bridge hold x 45s cossack x 12 dislocate x 12 – Conditioning work: prowler push x 3-5  



Wednesday

Wednesday   Balance Day Wrist, shoulder prep Line work   3 sets of each Long hollow inch worms 5 reps / 60s hollow rocks 1x scap push up  1x pelvic tilts 10 sets/ 60s arch body rocks HS hold 45s-60s / step behind 12r   Toe pulls with partner 10r 2 sets each Kick up […]



Tuesday Strength: TGU 6×2 with Oblique Raise x 8/side Conditioning: 5 rounds of.. Run to the street and back Double Kettlebell Front Rack Carry – 50 meters



Monday

monday strength/skill: Front Squat 6×4 with Scap pulls x 8 (rings) structural: 3 sets Squat rotation x 10 tri-lat stretch x 30sec inch worm x 3 conditioning: 10/9/8/7/6/5/4/3/2/1 of.. OHS with plate / burpee



Friday & Saturday

Friday GST 1. Straddle side stretch x 10/side with active hang x 10 – 3 sets 2. Handstand wall walk 2-5 with shrimp squat x 5/side – 3 sets 3. Bridge rotation x 10 with chin up hold x 20-30 seconds – 3 sets 4. Cartwheel x 3/side with dips x 5- 10 – 3 […]



Wednesday & Thursday

Wednesday Balance core warm up: for time:  100 tuck rocks / 100 arch rocks / 50 obliques raises 1. Finn push-up x 10 with split squat x 5/side – 2 sets 2. Torch pushup x 10 with side step up x 5/side – 3 sets 3. Headstand x 30 sec with running man x 20 […]



Monday and Tuesday

Monday Strength: windmill 5×5 with pushup 5×10 Structural: 3 sets oblique straddle stretch x 10 overhead wall squat x 10 Conditioning: 4 rounds of.. rock climbers x 40 hollow rocks x 20 ——- Tuesday strength: Back squat 6×6 with chin up holds x 20sec (30 for those a little more advanced) structural: 4 sets.. squat […]



Thursday, Friday and Saturday

Thursday strength/skill work: power clean 5×3 with oblique straddle stretch 5/side structural work: 3 sets bridge rotation x 12 Squat rotation x 12 squat jumps x 12 conditioning work: 3 rounds for time of.. kettlebell swing x 25 situps x 15 burpees x 8 ——– Friday gymnastics Friday 1. First knuckle push-up x 20 with […]



Wednesday

Wednesday   Balance day 10 mins Wrist, Shoulder mob   4 sets of each Plank walk -turf or wall walk x5 / Grounded dislocates x10 H.S. hold x45s / Hollow rocks x20 / Arch body rocks x20 Kick up x5/side (hold 2-5 sec on each) / Jeff curl x8r Shoulder taps x100r-200r       […]



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