GS Class Aug 14th-18th

Class Schedule
Mon 6am, 9am, 4:15pm Kids, 5:30pm
Tues 6am, 9am, 4:15pm Kids, 5:30pm
Wed 4:15pm Kids
Thurs 6am, 9am, 5:30pm
Fri 6am, 9am, 5:30pm
Sat 10am

Remember - We will progress or regress exercises as much as needed based on what we (coaches) feel is best for you (student) at this time. 

Monday - Focus is STRENGTH in our Squat and Press
A: Warm Up x10min
B: Double KB Imbalanced Front Squat (32X) 4x4/4
B: Double KB Imbalanced Sea Saw Press (32X) 4x4/4
B: Passive Hang Variation Play, Bodyweight TGU x1/1 during rest
C: 90/90 Split Squat ISO Hold (knee slightly off ground) w/ Small Med Ball Circles 3x30sec
C: Slider Push Up Reach 3x3/3
C: 1arm 1leg DB Row 3x8/8
D: Sled Push 3x80yds (medium load). Rest as needed 

Tuesday - Focus is on POWERFUL CONDITIONING. Rest is important to maintain power. Work hard - rest hard - repeat
A: Warm Up x10min
B: 3 blocks - Each block is done once by each student - rest 3-5min between blocks
Block A
-BW Power Squats x20
-Airdyne Sprint x20cal
-3 sets in each block - rest 60sec between sets
Block B
-KB Swing x15
-Ski Erg x150m
-3 sets in each block - rest 60sec between sets
Block C
-Crawl x20yds
-Row x200m
-3 sets in each block - rest 60sec between sets
C: Mckenzie Press Up 2x10
C: Deadbug 2x10/10
C: Plank Hardstyle 2x10-15sec

Wednesday - No classes today - Focus should be on activity throughout day. Work on mobility, go for a walk, take an epsom salt bath, ice bath, etc.

Thursday - Focus is on STRENGTH in our Deadlift and BW Row
A: Warm Up x10min
B: Staggered Stance KB Sumo DL (32X) 4x4/4
B: 1arm Push Up Progression Practice 4x2-4/2-4
B: Supine Ring or TRX Row (32X) 4x10-15
C: Half Kneeling Band Face Pull 3x6/6
C: DB Hammer Curl 3x8-12
C: Med Ball Deadbug Pullover 3x8/8

Friday - Focus is FYF (F*** You Friday) :) Give it your all. This is what you've been waiting for all week long. 
A: Warm Up x10min
B: Accumulate all reps as fast as possible
-100 BW Squats
-50 to 100 Burpees
C: 5 Rounds - Exercises done back to back - Rest 2-3min between each round
-KB Swing x15
-Prowler Sprint x40yd
-Crawl Forward/Backward/Lateral for 1min
D: Med Ball Spread Eagle Sit Up 3x10
D: DBL KB Rack Walk 3x40yd
D: DBL KB Farmers Walk 3x40yd

Saturday - Focus is YOU. We will either make up a session you missed or put something together that suits YOU that day. 

Make sure to put an effort into recovery. This is a MUST if you are following the sessions above. 
-Go for a walk outside
-Meditate or deep belly breathe in various feel good positions
-Practice your movement skills by just playing
-Take an epsom salt bath
-Take an ice bath
-Get a massage
-EAT REAL WHOLE NATURAL FROM THE EARTH FOODS and make sure to stay up on your water intake