Time to sign up for this months gymnastics class! See you Tuesday at 6 pm!
Tuesday January 31st:
- Warm up:
2 rounds
:90 Couch Stretch
:45 Pigeon Stretch (each side)
:30 right split hold
:30 right split hold
:30 left split hold
:30 center split
- Skill:
HS Push Ups
10 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 chair – 1 time around each direction
Singles followed by multiple – working on keeping butt off the wall and maintaining core control
10 Rower Pikes – If we have a yoga ball try this.
Side walking on hands while feet are on chair – 1 time around each direction
Singles followed by multiple – working on keeping butt off the wall and maintaining core control
- Workout:
10 Wall Walks
20 GHD Sit Ups
20 GHD Sit Ups
15 Strict HSPU’s
15 Russian Twists (each side)
20 Kipping HSPUs
10 Rower Pikes
- Homework:
3xME Static Pull Up Hold
4×5 Strict Pull ups
10×1 Rope Climb
10×1 Bar MU with band or box
4×5 Strict Pull ups
10×1 Rope Climb
10×1 Bar MU with band or box
Friday February 3rd:
- Warm up:
2 rounds
ME Static Pull up hold
5 strict pull ups
then…
Band Stretches
Frog Stretch with plate
- Skill:
Rope Climbs
Technique Overview
4x:15 L-Sit Rope Hold
3×5 knees to elbows on rope
Every 2 minutes for 16 minutes – 2-3 Rope climbs (1 if you’re trying legless)
- Workout:
10 min AMRAP
10 T2B
10 Plank up downs
10 Burpees
10 Pull Ups
- Homework:
EMOM 10 min – 5 HSPUs (any way that challenges you)
4×5 Ring Dips
3×10 GHDs
Practice Splits
CrossFit Havoc 