Gymnastics 10/17 and 10/19

Tuesday 10-17-17

Warm Up:

2 rounds
10 push ups
10 GHD sit ups
5 pull ups

Skill: Ring MUs

Every 90 secs for 10 sets
3 self assisted ring pull ups+3self assisted ring my transitions+3 ring dips
Workout:
“Tabata Gymnastics Gone Bad”

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest.

Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Pull Up(Reps)
Box Jump 20″ box (Reps)
HSPU (Reps)
Pistol  (Reps)
There is no additional rest between exercises.

All Week Homework:
3×25 GHD Sit Ups
3×15 s – back extensions
3xME ring to sternum rows
5×5 Low Ring MU transition
3×8 ring dips
Bar MU practice – start moving the box further away and use a shorter box as you get more comfortable.
6×5 strict HSPU
Every 30 sec try 5 unbroken T2B until you can’t complete them unbroken
5 HS forward rolls
10 min work on HS walking

Thursday 10-19-17

Warm Up:
2 rounds
30 hollow rocks

30 superman rocks
1 min plank hold

Skill: Rope Climbs

EMOM 10
1 Rope climb
Workout:

20 Min AMRAP

3 Wall Crawl

10 Burpees

10 Shoot Thrus

10 Grasshopper

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