10.1.18 Monday
PERFORMANCE/FITNESS A. Power Jerk Prep BN Front Rack Mobility x 20-30s Strict Press x 3 reps Push Press x 3 reps 1/4 OHS w/ Pause x 3 reps Power Jerk…
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9.30.18 Sunday
PERFORMANCE/FITNESS A. Three Sets: Single Leg Wall Sit x 20-30s/Leg Double KB/DB Romanian Deadlift @30X1 x 10-12 reps Single Arm Front Rack Carry x 50ft/side B. Every 3 minutes x…
Why Gymnastics Work Matters
Recently, there’s been an emphasis on gymnastics work during class, whether its gymnastics strength or gymnastics skill. As coaches we aren’t just throwing in gymnastics just for the sake of…
9.29.18 Saturday
PERFORMANCE/FITNESS A. Three Sets: Goblet Hold Lateral Lunge x 6-8/side Single Arm Ring Row w/ pause at top & Bottom x 4-6/arm DB Crawl x 15 Steps B. In teams…
9.28.18 Friday
PERFORMANCE A. Jerk Prep BN Front Rack Mobility x 20s Strict Press x 3 reps Dip Hold x 3 reps Push Press x 3 reps Split Jerk x 3 reps…
9.27.18 Thursday
PERFORMANCE/FITNESS A. Choose an Option x 15 minutes of Work Gymnastics Skill Work or BodyBuilding Work Gymnastics Skill Work Choose 1 Focus Kipping (Pullup, Chest to Bar Pullup, Muscle ups…
DailyOCF, Season 2, Episode 5: The 6th Men and Women of OCF
We're so grateful for those people that stepped up recently at OCF. We've got an amazing crew of coaches and our backup coaches are no exception. Be sure to thank…
9.26.18 Wednesday
PERFORMANCE/FITNESS Deadlift Prep A1. Single Leg Hip Bridge @42X1 x 4/leg x 1 A2. Scap Pushup x 5 reps x 1 set B1. Single Leg DB RDL x 5/leg x 1 set…
9.25.18 Tuesday
PERFORMANCE/FITNESS Squat Prep A. X Band March x 30s B1. Wall Squat w/ Pause x 5 reps x 2 sets B2. Wall Angel x 5 reps x 2 sets C.…
9.24.18 Monday
PERFORMANCE/FITNESS A. Power Clean Prep BN Front Rack Mobility x 20s 1/4 Front Squat w/ pause x 3 reps Hip Power Clean x 3 reps Power Clean from above knee…