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

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