Gymnastics Monday January 9th and Friday January 13th

Monday January 9th:

• Warm up:

2 rounds
1:00 facing wall HS Hold
10 push ups
10 each side – opposite arm opposite leg raises
20 PVC pass throughs

• Skill:

HSPU
5 min of headstand balancing/HS to headstand work
Practice single HSPU’s-driving straight up while lightly making contact with the wall. Try not to put bum on wall.
3×2 HSPUs linking
EMOM – 10 min
3 HSPUs and 10 v-ups

• Workout:

120 Double Unders
60 Wall Balls
30 Wall Climbs
15 Burpees

• Homework:

3xME Static Pull Up Hold
5×2 Skin the Cats
10×1 Bar MU double kipping practice
10×1 Low bar from floor bar MU
practice Bar MU from box

Friday January  13th:

• Warm up:

2 rounds
:15 Static pull up hold
10 ring pull ups
Band stretches

• Skill:

Bar MUs
10 double kipping practice – try to get your hips to the bar
Low Bar MU work – focus on high elbow turnover
10 Bar MUs from box – box placed in front of rig

• Workout:

AMRAP – 10 Min
5 Broad Jumps
5 Strict Pull Ups
5 High Box Jump
5 Bar Dips

• Homework:

3xME Static Bottom of the Ring Dip Hold
3xME L-Sit Ring Hold
3×8 Ring Push Ups
3×10 HS Shoulder Taps