Gymnastics Week 6 December 6th and 9th

Monday December 6th:

Warm up – 10-15 of each: scap pull-ups + beat swings + strict knee raises + hand release push ups

For quality
5 rounds
Max rep strict pull ups
10 calorie bike
15 GHD sit ups

12:00 AMRAP
1 bar muscle up // 2 chest to bar pull ups
10 cal row
2//4
10 cal row
3//6
…..

Accessory
50 second plank + 40 sit ups + 30 GHDSU + 20 toes to bar (strict if possible)

Thursday December 9th:

Warm up- 10-15 of each: scap pull-ups + beat swings + strict knee raises + hand release push ups

Emom x 12
Odd – 3 bar muscle ups
Even – 6-8 toes to bar + 8 push ups

Chipper for time
50 cal row
50 pull ups
40 cal row
40 toes to bar
30 cal row
30 sit ups
20 cal row
20 chest to bar pull ups
10 cal row
10 bar muscle ups // 15 strict pull ups

Accessory
3x :45 hollow hold
3x 20 GHD sit ups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s