Time to Sign up for this months Gymnastics Class! Meeting Monday and Wednesday at 6 pm with Coach Tracy! $40 a month for All Access Members and $60 a month for Non-Members or Open Gym Members.
Monday April 3rd:
Warm Up:
2 rounds
20 jumping air squats
20 calf raises
20 Air squats
Calf Stretches
Skill:
Pistols
EMOM 20 Min
Min 1: 6 Rolling Pistols
Min 2: 20# to 9ft target
Workout:
4 Rounds
15 C2B
15 Burpees
All Week Homework:
10 Rolling Pistols
5×5 Ring Strict Pull Ups – try to pull to sternum
Ring MU practice – Stay patient, it’s all timing – Work as many reps your hands can handle. Start with low bar work with band. Do not tear!
5×4 – Deficit HSPU practice – Start small, just plates and a slight deficit to practice/If deficit isn’t going to happen then go 1 mat less or unfold a mat.
10×10 Shoulder Taps
10 min work on HS walking
Wednesday April 5th:
Warm Up:
2 rounds
:15 L-Sit hold on rings
1:00 HS Hold
10 Push Ups
then
Band Shoulder Stretches
Skill:
HS Walking
2X5 strict HSPUs – wall facing
3×8 Shoulder Taps
10 min work on HS Walking
Workout:
5 Rounds
12 – Weighted Step Ups with weighted barbell alternating
2 – Rope Climbs
2 – Wall Walks
CrossFit Havoc 