Gymnastics October 18th and 20th

Tuesday October 18th:

  • Warm Up:

2 Rounds
10 Burpee Pull Ups
10 Perfect Push Ups
30 Hollow Rocks
#0 Superman Rocks

  • Skill/Strength

Rope Climb Technique Overview
3x:30 Hanging L-Sit hold
Every 2 minutes for 12 min
1-3 Rope Climbs

  • Workout

AMRAP 12 Min
6 Rope Pull Ups
6 Strict Press
6 Burpees

Thursday October 20th:

  • Warm Up:

3 rounds
5 Pull Ups – Butterfly if you got them
:30 Ring Hold – L-sit if you can

  • Skill/Strength

Practice Butterfly Technique
5×3 Butterfly attempts – Link them OR 3×3 Pull Up Negatives
5xME static pull up hold – concentrate on elbows back
5×1 Ring MU Negatives

  • Workout


Rope Climbs
Ring Dips

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s