WOD – Workout Of The Day

 



Tuesday

Tuesday Balance Day Wrists and Flex Finn Pushup x 8 / Straddle pulse with kb x 15 (Hold 15 for 10 seconds) – 3 sets Torch Pushup x 8 / Jefferson Curl x 8 – 3 sets Fingertip Pushup x 8 / Plough x 45 sec – 3 sets Line Handstand on floor x 30 […]



Monday

Monday Strength: BTN Split jerk 5×5 *perform 5 slow hanging leg raises after each set — Structural: 4 sets Diagonal x 10 Subscap x 10 Broad jump x turf —- Conditioning: 10 minute core killer!  



Saturday

Saturday 830am – class 10am – stretch  



Friday

Friday GST Mashup 1. 3 sets: Step behind x 10, gymnast stretch x 5, crab x 10, lat packer x 10 ____ 2. Inverted hang work with bridge work – 10-15 minutes _____ 3. 4 sets: Hollow rock x 10 Single leg jump x 10/side Arch body snapback x 10 Ohs with a plate x […]



Thursday

Thursday Strength: 15 minutes of work.. Push up x 5 Chinup x 5 Walking lunge x 10 _____ Structural work: 3 sets.. Ballerina stretch x 12/side Bridge wall walk x 3 _____ Conditioning: 5 rounds.. Box jump x 15 Kettlebell swing x 15    



Wednesday

Wednesday Strength: Back squat 6×6 Barbell row 4×5 Seated good morning 4×8 —— Conditioning: 3 sets of.. Sled push/pushup x 8/ring row x 8    



Tuesday

Tuesday Balance day ——- Wrist prep: Stretch and straddle work – 5 min First knuckle x 15 with bear crawl x turf – 3 sets Tuck blanche x 15s with tuck hang x 15s – 4 sets ——– Line work: 4 sets Pelvic tilt x 12 (push up position) Straddle up x 12 Superman x […]



Monday

Monday   Strength OHS  – 6X3 Structural Table x 10 Diagonal x 10 Dislocate x 10 Jefferson curl x 10 Conditioning: 6 minute amrap Rock climber x 20 Burped x 10    



Monday

Monday Strength: Power clean 5 x 2 Structural: Tri-lat stretch x 30 active hang x 30 broad jump x 5 Conditioning: 2 rounds for time.. Kb swing x 30 situps x 30 squats x 30



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Friday

GST Mash up A) gymnast stretch x 10 Twisting squat x 10 3 sets B) calf routine 10/10/10 Hawaiian squat x 10 Shrimp squat x 10 4 sets C) leg raises x 5 (hold top position 10 sec) Crow work x 30-60sec) D) HS PLAY



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