Thursday, August 1, 2013 Warm up/Pre hab: Olympic Squat on Wall, 2 minutesWall Extension, 10 repsMonster Walks, 10 reps each direction10 High Bar Back Squats, empty bar Classic Strength:  

Back Squat

Thursday, July 25, 2013 This is the day you’ve all been waiting for! Today we will put the Smolov program to the final test. The majority of the hour will

Jordan and The Champ

Thursday, July 18, 2013 Gymnastics Strength Day! Today we will focus on some higher skill movements like the muscle up, handstand push up, and handstand walking. The format will remain

The Middle

Thursday, July 11th, 2013 Mobility/Warm up: 2 RoundsBar Activations, 10 reps10 Reverse Snow Angels10 Walking Lunges10 Good mornings Strength: 4 Rounds with 60 seconds rest between movementsME Strict Pull ups

The Beginning

Thursday, July 4, 2013 Happy Fourth of July!  Check out the BBQ details on the schedule! Warm up/Pre hab: Jog 400DROM10 Burpees10 Ring Rows20 Squats5 Pullups Notes:  During this time,

Tripods and Procrastination

We’re playing with the scheduling link on the left.  Let us know what you think!   Thursday, June 27, 2013 Warm up/Mobility: 2 roundsMonster Walks, 10 each direction (left, right,

I’m Through Talking . . .

Thursday, June 20th, 2013 Mobility/Prehab: 2 Rounds of:Olympic Wall Squat, 1 minuteFire Hydrants, 15 per sideHanging Lat Activations, 15 reps (use varying grips)3 Way Pistols, 5 each leg Notes:  This

All Day!!

Thursday, June 13 Mobility/Warm up: OH Band DistractionFire HydrantsInternal rotation stretch on bar  Gymnastics Strength: 5 Rounds for quality: a)  60 second Handstand/Handstand Holdb)  5 Seated Overhead Squat Stretches with

Summer Six Packs and Other Stuff

Thursday, June 6th Gymnastics Day! Warm up/Mobility: Quick DROMWrist stretches, 10 each direction We will work on progressions for the following skills today: Handstand Body positioning and balance L-Sit Planche


Thursday, May 30th, 2013 Warm up/Mobility: OH Band distraction Active Bar Hang 30 Second Plank Hold or Handstand Hold Classic Gymnastic Strength: 1a) Perfect Push up 5 x 15 1b)