Gymnastics January 24th and 27th

Tuesday January 24th:

  • 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:

HS Walking
Plank to inch worm HS drill
10 Rower Pikes – If we have a yoga ball try this.
Side walking on hands while feet are on box.
Kick up to HS near Wall – 1 leg leading
Knee to HS drill
Weight Shifting – aim to do hip touches – side walking while utilizing the wall
5 min of Handstands in between pvc pipes
Practice HS Walking – accumulate 50 ft.

  • Workout:

3 rounds
10 HS side walk with wall support (5 each direction)
10 GHD Sit Ups
1 Rope Climb
10 pikes with TRX straps

  • Homework:

3xME Static Pull Up Hold
4×5 Strict Pull ups
10×1 Low bar from floor bar MU
10×1 Bar MU with band or box

Friday January 27th:

  • Warm up:

2 rounds
8 pull up bar dips
10 GHD Sit ups w/pvc pipe – mimic MU movement
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
8 Bar MU w/ band or without!

EMOM – 10 min
4 – Chest to Bar – focus on high elbows, don’t pull body under the bar, pull behind the bar!

  • Workout:

AMRAP – 10 Min
8 strict toes to bar
10 KB Snatches (5each arm)
8 Ring Dips
10 KB Strict Press

  • Homework:

3xME Static Bottom of the Ring Dip Hold
3xME L-Sit Ring Hold
3×810 side HS walking with wall support
3×10 HS Shoulder/hip Taps

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