WOD – Workout Of The Day

 



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Friday

GST Friday Crawling 3 sets of each #1 Gymnast stretch x10r Side to side squat x10r Plank hold x60s   #2 Reverse hyper-running man x10r GB windmill x5/side V-ups   #3 Straddle oblique weighted stretch x10/side Supermans x10/side Shoulder tap in plank position x10/side      



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Thursday

Thursday   Structural 3 sets table top rocks x10 lat pulls x10 Diagonal x5/side Jeff curls x10   Strength Clean DL 5×5 Push ups 5×5-10r   Conditioning 4 sets KB swings x15r Tuck ups X10 Jump squats x5        



Wednesday

Wednesday Balance day and stretch at 615pm — Wrists and line finn pushup x 8 with hollow body hold x 45 / 4 sets first knuckle pushup x 8 with arch body hold x 45 / 4 sets – SLS and Balance shrimp x 5 with angry cat x 45 / 4 sets pistol squat […]



Monday & Tuesday

Monday Last week of kettlebell wave.. Strength: TGU 8 x 1/side with Ring Row x 6 __ Structural: 5 sets.. Subscap x 8 / Pelvic tilt x 8 / Squat to pike x 8 __ Conditioning: 3 sets of.. Kettlebell Swing x 20 / Tuck Jump x 10 / Hanging leg raise x 5 ____ […]



Friday & Saturday

Friday & Saturday Friday GST Mashup: 1. Dislocate (grounded) x 15 with Squat Rotation x 10/side – 3 sets 2. GB Windmill x 5/side with V-ups x 10 with Hawaiian Squats x 5/side – 3 sets 3. Chinup Hold x 20sec with Crow Hold x 30sec with Twisting Squat x 4/side – 4 sets __ […]



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Thursday

Thursday   Structural 3 sets Gymnast stretch x10 Pike bounce x10 Straddle oblique x 5/side Strength Straddle press 5×5 Heavy KB swings 5×12 KB sit up 5×5 Conditioning Bear Crawl low knees Frog hop Duck walk    



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Wednesday

Balance day! Wrist stretch 2mins Wrist prep 3 sets First knuckle x10 Wrist rockers x10 Wrist PU x10 Dorsal x10 After each set do 20 hollow rocks and 20 arch body rocks Line work 3 sets of each Plank hip taps x8/side / Cossaks x8 Reverse grip dislocate (grounded,keeping HS line) x8 / Step behind […]



Tuesday

Tuesday Strength/Skill Work: Power Clean 5 x 3 Front Squat 4 x 6 __ Structural Work: 3 sets Tri/Lat Stretch x 30sec Jefferson Curl x 5 Bridge Wall Walk x 3 __ Conditioning Work: Prowler Push x 3 (Heavy sets)



Monday

Monday Structural Work: 3-5 sets Gb Windmill x 5/side Straddle Pulse x 15 (Hold last rep x 15 sec) Squat to Pike x 10 ___ Strength Work: TGU 6 x 2 With Active Hang Pulls x 5 (Hold last rep 10 sec) __ Conditioning Work: Tabata KB Swing Tabata Body weight squat (rest in bottom […]



Friday & Saturday

Friday & Saturday ___ Friday Strength: Windmill 5×5 With Shrimp Squat x 5/side __ GST: 3-5 sets Gymnast Stretch x 5 Hawaiian Squat x 5 Leg Raise x 5 Tuck Jump x 5 Oblique Raise x 5 __ GST 2: 10 Minute Core Blast ___ Saturday 830 – class 10 – stretch    



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