Gymnastics May 8th and 10th

Monday May 8th:

Warm Up:
2 rounds
10 Ring kips
10 ring rows
10 ring dips

Ring MU
L-Sit hanging from rings – accumulate 2 min in 3 min
EMOM 6 min
2 Ring MUs (with bands)


All Week Homework:
3×20 GHD Sit Ups
5×5 Ring Strict Pull Ups – try to pull to sternum
5×5 Low Ring MU transition
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!
8×2 – Strict HSPU
10×3 wall walks
10 min work on HS walking

Wednesday May 10th:

Warm Up:
Row 500m
2 rounds
10 GHD Sit Ups
10 hang to active

Skill: Rope Climbs
EMOM 10 min
4-6 rope pull ups from a seated position

10 Rope Climbs
in between each rope climb …
Burpees (Double Count to Rope Climbs) 2-4-6-8-10-12-16-18-20

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