Gymnastics July 25th / 28th

This weeks Gymnastics Class will be on Monday the 25th and Thursday the 28th. 

Monday July 25th:

• Warm Up:

10 Jumping Squats

Walk 20 ft on tip toes

10 ring dips

• Skill/Strength:

Every Minute on the Minute for 14min

Even: 4 Candlestick to Pistols

Odd: 4 jumping Muscle Ups (make sure the rings are high enough, you should be landing in a low dip and pressing out)

• Workout:

For Time:

1 Rope Climb

30 Front rack walking lunges (single count) (73-103#)

2 Rope Climbs

20 Front Rack walking lunges (single count)

3 Rope Climbs

10 Front rack walking lunges (single count)

*Choose a challenging weight!

Thursday July 28th:

• Warm Up:

Partner warm up

Get 50 Burpees done between 2 people. While one is doing burpees the other should be in an L-sit. (hanging L-sit, Ring hold L-sit, Parallette L-sit)

• Skill/Strength:

Every Minute on the Minute for 10 Min

1-3 Bar Muscle Ups

*1-2 if you’re not using a band, 2-3 if you are using a band

• Workout:

With a 20 min running clock, from 0-10min

Row 2k, rest remaining time

From 10-20min

As many rounds as possible in 10 min of:

2 Jumping ring muscle ups

4 HSPU

6 Overhead Squat (63-83#)