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
then:
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

5-4-3-2-1

Rope Climbs
Ring Dips

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