WOD – Workout Of The Day

 



Monday

Monday Strength Work: Back Squat 3×5 – 90% __ Structural Work: 3 sets.. Split Squats x 3/side Cat Cow x 10 Dislocate x 10 __ Conditioning Work: Conditioning #1



Friday and Saturday

Friday and Saturday Friday – GST 1. Dislocate x 15 / horse squat x 10 / leg raise x 5 – 4 sets 2. German hang x 20s /split squat x 5/side / pelvic tilt x 10 – 4 sets 3. Loaded split x 10 (hold 10 for 10) / table rock x 10 / […]



Thursday

Thursday   Strength Back squat Work to a heavy 3rep then 2×5 -10-15kg with ring scap pulls x12r Structural 4 sets Cuban rotation x6r (4242) Diagonal stretch x6r/side Oblique straddle x6r/side Conditioning #3    



1965511_914123958619168_953281443483030157_o

Wednesday

Wednesday Wrist stretch 2mins Wrist  3 sets First knuckle x8 Wrist pushup x8 Finger tip pushup x8 Wrist rockers x8 after each set do 15 hollow rocks and 15 arch body snap backs Line work and shoulder MOB 3 sets of each Prone HS hold x45sec/ Reverse gripe dislocate x8r Crow hold x 45sec /table […]



Tuesday

Tuesday __ Strength/Skill Work: Pause Back Squat Work up to a Heavy 3 rep. Superset with Straddle KB Press x 5r after each set __ Structural Work: Chinup Hold x 20sec with Pushup Hold x 45 – 3 sets Squat Rotations x 12 with Cossack x 6 – 3 sets __ Conditioning Work: #1



Monday

Monday Strength Work: Back Squat Structural Work: 3 sets.. Bridge Wall Walk x 3 Oblique Raise x 8/side Inch Worm x 3 Conditioning Work: Conditioning Workout #1



Friday & Saturday

Friday & Saturday —- Friday GST MASHUP 1. Crawl – 15 minutes 2. Crow x 30sec with active hang x 20sec – 5 sets 3. Skin the cat x 5 with straddle pulse x 25 – 3 sets 4. Ring row x 10 with dips x 10 – 4 sets —– Saturday 830 am class […]



Thursday

Thursday   Structural Pec flies x8 1 arm row x4/side bridge reach x4   Strength Back Squat 3-3-3-5-5 Between each set do 10 superman’s/side   Conditioning 3 sets of each 200m row rest 1 min prowler sprint    



Wednesday

Wednesday Balance Day 1. Wrist stretch and squat to pike – 2-4 minutes. 2. Fingertip pushups x 10 reps with Hawaiian Squats x 10 with Oblique Straddle stretch  x 10 – 3 sets 3. Angry cat x 40s with Oblique Raise x 10/side with Table Rock x 10 – 3 sets 4. Chest to wall […]



Tuesday

Tuesday Strength/Skill work: Pause Back Squat – work to a heavy 4 rep. with Scap pulls x 12 —– Structural work: cossack x 10 / dislocate x 10 – 5 sets —- Conditioning work: ‘The Chipper’ 10 push-ups / 20 v-ups / 30 arch body rocks / 40 lunges / 50 jump squats / 40 […]



Next Page »