Gymnastics workouts 4/03 and 4/05

Tuesday – 4-03-18

Warm up: 2 rounds
5 slow strict T2B
50 ft lunge, lunge, squat
10 jumping squats

Skill: Butterfly Pull Ups

work on technique – 5 min
Tabata Butterfly PU’s
* goal to get consistent 3-4 unbroken
Tabata Hollow Rocks

Workout:
100 Double Unders

80 Burpees
60 Wallballs
40 Box Jumps
60 Wall Balls
80 Burpees
100 Double Unders
Thursday – 4-05-18

Warm up: 2 rounds
20 PVC Pass throughs

GHD Shoulder Stretch/band stretches
5 PU negatives

Skill: Bar MU’s
low bar work

Assisted Bar MU’s
EMOM 12 min
first 6 min – 1-2 Bar MU’s
second 6 min – 5 big C2B

Workout:
3 min to complete:

10 HSPUs
10 OHS @ 63#
if you make it…min 3-6 complete:
12 HSPUs
12 OHS @ 63#
if you complete it…min 6-9 complete:
14 HSPUs
14 OHS
Keep going until you can’t complete the work in the given 3 minute window
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