Gymnastics 12/12 and 12/14

Tuesday 12-12-17


Warm Up:
10 GHD Sit Ups
10 Back Extensions
50 ft squat, lunge, lunge

 

Skill: HSPU’s
EMOM 16 min
even: 6-8 HSPUs
odd: 10 KB OH Walking Lunge

 

Workout:
100 T2B *every minute on the minute stop and do 5 burpees

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 12-14-17

Warm Up:
2 rounds 

20 air squats
 15 push ups
15 GHD Sit ups to parallel

Skill: Butterfly Pull Ups
10 Pull Up negatives

Backwards bicycle kick practice – work into full butterfly pull up

EMOM 8 min
3-5 Butterfly Pull Ups
 

Workout:

5 rounds

2 Rope Climbs
10 Hang Clusters
20 Double unders
30 Sit ups
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