Gymnastics October 4th and 6th

Time to sign up for this months gymnastics class! We meet Tuesday and Thursday at 6:00 p.m. 

Cost is $40 for All Access Members and $60 for Non/Open Gym Members.

This month we will focus on:  Pulling Movements

Tuesday October 4th:

• Warm Up:
  500m Row
  then 2 rounds of:
  10 Push Ups
  5 Ring Pull ups

• Strength/Skill:
  Butterfly Pull Ups5x5 Low Bar Butterfly Skill
  8×1 ME Static Pull Up Hold
  5×5 Kipping Pull Ups
  10×1 Kip to pause – butterfly follow through

• Workout: This is to help maintain the strength we built for Muscle Ups
  3 rounds
  10 False Grip Ring Rows
  10 Ring Dips
  5 Big Swings on High Rings

Thursday October 6th:

• Warm Up:
  Run 800m
  then 2 rounds of:
  10 Hang to active
  :30 HS Hold
  1 min Plank Hold

• Strength/Skill
  Butterfly Pull Ups5x3 Low Bar Drill
  10×1 Kip to Pause at top-hold position ME
  10×1 Start at static hold and drop through to extension position
  ME Try Butterfly Pull up without pausing and w/straight legs

• Workout: Think MU strength training
  3 rounds
  10 EROM Ring Push Ups
  10 MU Ring Pull Ups – think direction of rings keeping the hands close together and pull to sternum
  5 HS kick ups w/out wall