WOD – Workout Of The Day

 



Friday & Saturday

Friday & Saturday __ Friday GST MASHUP FRIDAY’S A) 3 SETS Dislocate (face down – eagle grip) x 15 Diagonal Stretch x 10 German Hang x 30s Twisting Squat x 10 __ B) 3 sets Planche Hold x 30s Bridge Hold x 30s L-Sit Hold x 30s (Butt on ground, feet elevated, hands supporting on […]



Wednesday

Wednesday Balance day! Wrist 2 sets of each First knuckle x10 /cossaks x10/hollow rock x 60sec Finn push up x5/ natural leg extensions x10/tuck ups x 60sec Line work 3 sets of each H.S. hold facing down x 45s/ super mans x 10r/side/ twisted squat x 10r Arch body hold x45/standing protraction drill (plate) x […]



Tuesday (10am Stretch)

Tuesday Strength/Skill Work: 5 sets.. Ring Row x 12 Walking Lunge x 12 __ Structural Work: 4 Sets.. Step Behind x 10 Crab x 10 Lizard x 10 __ Conditioning Work: 50 Burpees for Time! __ 10AM – STRETCH



Monday (NEW WAVE!)

Monday (NEW WAVE!) After 3 weeks of Cleans and 3 weeks of Jerks it’s time to combine the two and get a taste of the Classic ‘Clean and Jerk’. We will roll this out every Monday and Thursday for 3 weeks. Best of luck and we highly recommend that you take 5 minutes here and […]



Friday & Saturday

Friday & Saturday __ Friday GST MASH-UP FRIDAY Broad Jumps x 10 with Jefferson Curl x 5 (3 sets) Tuck Jumps x 10 with Pushup Hold x 45s (3 sets) Knees to feet x 5 with Ring Row x 10 (3 sets) Dips x 10 with Gymnast Stretch x 5 (3 sets) Play ** Ring Combos […]



Thursday

Thursday __ Strength/Skill Work: Split Jerk  - 8 x 2 Back Squat 1and1/4 – 6 x 2 __ Conditioning Work: 15-10-5 of.. Box Jumps / Burpees / V-Ups  



Wednesday

Wednesday     Balance day Wrist 2 sets of each first knuckle x10 /cossaks x10/hollow rock x 60sec finn push up x5/ natural leg extensions x10/tuck ups x 60sec Line work 3 sets of each H.S. hold facing down x 45s/ super mans x 10r/side/ twisted squat x 10r Arch body hold x45/standing protraction drill […]

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Tuesday (Stretch at 10am)

Tuesday (Stretch at 10am) __ Strength/Skill Work: Deadlift 2 x 6, 2 x 4, 2 x 2 After each set 3 negative chins. 10 seconds down, __ Structural Work: 3 Sets.. Gymnast’s stretch x 8 GB Calf Routine x 15 of each in a row __ Conditioning Work: 3 Rounds for time. Bear Crawl (Turf […]



Monday

Monday Strength/Skill Work: Split Jerk  - 8×2  __ Structural Work: Active Hang x 25s x 4 OHS Plate x 10r x 4 __ Conditioning Work: 5 Rounds! Run to the street and back Kettlebell Swing x 12



Friday (SATURDAY CLOSED!)

Friday (SATURDAY CLOSED!) * Due to an amazing event coming to our club we will be closed Saturday! Sorry for the inconvenience.  Friday __ Structural Work: 3 sets Squat Rotations x 12 Inch Worm x 6 Kneeling Hip Extension x 12 Bridge Rotation x 6 __ Strength Work: Chinup Hold x 20 with Pushup Hold […]



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