Programming Updates

 

We are changing up the programming a bit in an effort to provide the best service to our members. Your training program should not be one-size-fits-all. We believe that individualized programming offered in a group environment is the best way to achieve results while still having fun! We will offer 3 program options daily: Endurance, Strength, and Gymnastics. Programming for the week is listed below.

  • To improve body composition and functional strength you can choose 1-2 strength workouts, 2-3 endurance workouts, and maybe 1 gymnastics workout per week. 
  • If your goal is to increase muscle mass and improve absolute strength choose 3-4 strength workouts and 1 endurance and 1 gymnastics workout per week. 
  • If you are interested in all around fitness and conditioning you can mix and match the programs however you like. 

Recovery is very important. Do not go more than 3 days with no rest. If you only train during the week try a gymnastics workout on Wednesday to lower the intensity and recover from previous workouts. Ideally, you would take a complete day off from working out every 2-3 days. 

Example-

For someone interested in improving body composition and functional strength (all around fitness):

Monday- Strength

Tuesday- Endurance

Wednesday- rest day

Thursday- Strength

Friday- Gymnastics

Saturday- Endurance

or

Monday- Strength

Tuesday- Endurance

Wednesday- Gymnastics

Thursday- Strength

Friday- Endurance

If you aren't sure how to plan your training please come talk to me. That's what I'm here for!

Monday, July 27, 2015

Strength
Back Squat- 5 x 5  @ 65% 1 RM
Deadlift- 1 x 5- build to 5RM
Ring Row- 5 x 5- feet elevated on box
EMOM- 12 Minutes
odd- 10 double kb reverse lunge
even- 15 V-Up

Endurance
:30 jump rope (single leg alt.)
:30 rest 
x 6
:30 run
:30 rest
x 6
:30 sprawl
:30 rest
x 6
:30 row
:30 rest
x 6

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
3-5 Bridges
Weighted Pull Up- find max
2 sets:
:30 hollow hold
:30 superman hold
30 hollow rocks
30 superman rocks
15 V-Ups
15 T- push ups
3 sets for quality:
L-Sit Hold- 10 sec.
5 Candlesticks
10 Strict Toes to Bar
15 Scoots

Tuesday, July 28, 2015

Strength
Push Press- 5 x 5- biuld per set
Barbell Row- 3 x 7- same weight for 3 sets
Farmer carry- 10 meters x 10- build per set

Endurance
Run 1 Mile
Then…
10 Rounds
10 Wall Balls
10 Burpees
Then..
Run 1 Mile

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
3-5 Bridges
Handstand hold- 1 minute on parallettes with spot
Kick up to handstand x 10
Tuck up to handstand x 10
Straddle up to handstand x 10
Headstand hold- 30 seconds x 4
Candlestick Roll x 10
Candlestick Roll to Pistol x 10 each leg
single arm/single leg plank hold- 30 seconds/alt x 6
100 V-Ups

Wednesday, July 29, 2015

Strength
Back Squat- 4 x 4 @ 68% 1 RM
KB Single Leg RDL- 8-10/leg x 2 (http://www.stack.com/video/49633734001/kettlebell-singleleg-rdl-with-drew-brees/)
Hang squat clean- EMOM- 6 minutes- 3 reps TnG- warm up to working weight you choose then do EMOM reps with same weight for all sets
2 sets:
:30 hollow hold
:30 superman hold
30 hollow rocks
30 superman rocks
15 V-Ups
15 T- push ups

Endurance
3 Sets:
Row or AD 10 Minutes @ 75% effort
FLR- accumulate 4 minutes

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
3-5 Bridges
Mobility Day
Banded hip distraction 2 minutes per side
Banded hip extension 2 minutes per side
Barbell Trap Smash- 1 minute per side + any additional needed
Foam roll- quads/IT bands 2 minutes per
Foam roll- thoracic spine extension- 2 minutes static
Leg Swings- 10 per side (front and side)
Star Rolls- 10 per side

Thursday, July 30, 2015

Strength
Bench Press- 5 x 5 @ 65% 1RM
Weighted Pull up- 3-4 x 4 sets; build per set
Box up and over- weighted (vest or DB/KB) x 100

Endurance
Run 2 Miles
100 Hollow Rocks
100 Superman Rocks
 

Gymnastics
2 Minute Pike Stretch
3 Minute Wall Split
1 Minute Pigeon each side
3-5 Bridges

Perform the following movements in succession without rest:

20 Spider Push Up
20 Hindu Push Up
20 Helicopter
20 Plank to Push Up
30 Sprinter sit ups
30 Ab mat sit ups
30 Frog Kicks
30 Hollow Rocks
40 Jumping Lunges
40 Mountain Climbers
40 Grasshopper
40 Air Squats

Friday, July 31, 2015

Strength
Back Squat- build to heavy single
Back Squat- amrap at 80% of heavy single
TGU- 20 reps alternating sides
Walking Lunges- front rack barbell 10 steps x 4
 

Endurance
With an empty barbell:
20  BB Back Squat
10 Pull Ups
10 Push Ups
10 Toes to Bar
20  BB Push Press
10 Pull Ups
10 Push Ups
10 Toes to Bar
20 BB Squat Press
10 Pull Ups
10 Push Ups
10 Toes to Bar

Gymnastics
100 pull ups
100 push ups
100 sit ups
100 air squats