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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Gymnastics Class 10/3 and 10/5

Tuesday 10-3-17

Warm Up:
2 rounds
1 min HS Hold
1 min hollow hold
1 min superman hold

Skill: HS walking
10min HS walking practice
HS box drill
3×5(each way) side wall walks
3×8 shoulder taps

Workout:
AMRAP 10min
5 T2B
10 parallete pass through a
5 OHS @53-83#

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 10-5-17

Warm Up:
2 rounds
5 pull up negatives
200m run

Skill: Butterfly Pull Ups
Technique overview
EMOM 10min
5 pull ups (try to do sets of butterfly’s)

Workout:
Death By:
Burpee & GHD

Gymnastics September 19th and 21st

Tuesday 9-19-17

Warm Up:
2 rounds
20 sit ups

10 push ups
15 air squats

Skill: HSPUs

Max effort kipping HSPUs

EMOM 8 min
2 strict HSPUs

Workout:

4 Rounds For Quality

Max Reps UB HSPU

Match Number in OHS @ 95#

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 9-21-17

Warm Up:
2 rounds
20 pvc pass throughs
10 GHD sit ups
10 Back Extensions

Skill: Ring MUs

Attempt Ring MUs 5-10 min
EMOM 12
odd low ring transition
even 1 strict PU, 1 kipping pull up, 1 C2B

Workout:
For Time:
12 Muscle Ups or 24 pull ups

21 Sumo-Deadlift High Pull @ 65#

9 Muscle Ups or 18 pull ups

21 SDHP

7 Muscle Ups or 14 pull ups

21 SDHP

Gymnastics Workouts Sept. 5th and 7th

Tuesday 9-5-17

Warm Up:
2 rounds
ME HS hold
10 leg raises
5 push ups

Skill: HSPUs
EMOM 12 min

even: OH walking lunge w/KBs
odd: 6-8 HSPUs

Workout:
25 Thruster @65

10 strict pull ups
25 Double Unders
10 kipping pull ups
25 box jumps
10 C2B
25 Thrusters @65

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 9-7-17

Warm Up:
2 rounds
10 kips
10 GHD sit ups
10 Back Extensions

Skill: Bar MUs

Attempt Bar MUs 5-10 min
EMOM 10
1 strict PU, 1 kipping pull up, 1 C2B X 2

Workout:
For Time:
20 Min EMOM

1) 10 Pistols (alternating)

2) 10 HSPU

3) 10 Toe to Bar

4) 10 Box Jump overs

Gymnastics 8-29 and 8-30

Tuesday: 8-29-17
Warm up: 2 rounds
8 Ring Rows
5 Dips
200m Row
Skill: Ring MUs
4×2 Low ring transitions
EMOM 12 min
odd – 5 ring pull up to sternum
even- 3 low ring transitions
Workout: AMRAP 12min
3 Wall Walks
6 Cals on Rower
9 Thrusters
Wednesday: 8-30-17
Warm Up: 2 rounds
1 min HS hold
10 GHD sit ups
10 Back Ext
Skill: HS Walking
3x50ft partner wheel barrel
3×10 wall facing rotate out drill
10 min HS Walking Practice
Workout: “Annie”
50-40-30-20-10
Double Unders
Abmat Situps

 

Gymnastics August 22nd and 24th

Tuesday 8-22-17

Warm Up:
2 rounds
ME HS hold
10 leg raises
5 push ups

Skill: HSPUs
2min OH KB hold
then rest 1 min…
EMOM 8 min
6-8 HSPUs

Workout:
21-15-9
Burpee to target
T2B

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 8-24-17

Warm Up:
2 rounds
10 kips
10 GHD sit ups
10 Back Extensions

Skill: Bar MUs
Try the slide low bar drill for 10 min
ME Bar MUs in 2 min, rest 1 min, repeat.

Workout:
For Time:
150 push ups
*every minute on the minute do 10 air squats

Gymnastics August 15th and 17th

Tuesday 8-15-17

Warm Up:
2 rounds
5 pull ups
10 big kips
5 hips drives on floor

Skill: Bar MUs
5 min work without assistance
EMOM 10 min
2 Bar MUs

Workout:
AMRAP 15min
7 HSPUs
200m Row
Walk 30 ft 10 squats walk 30ft – 83#

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 8-17-17

Warm Up:
2 rounds
:30 sit in goblet squat with kb
15 calf jumps
:30 each leg stretch calf

Skill: Pistols
EMOM 10 min
Even: 6 candlestick pistols
Odd: 4 pistols

Workout:
3 rounds
10 cal on assault bike
15 OHS – 63-73#
10 C2B

Gymnastics workouts 8/1 and 8/3

Tuesday 8/1

Warm Up:

2 rounds:

10 hang to active

30 hollow rocks

5 pull up negatives

Skill:

Bar MU’s

Low bar work

EMOM 10 min

2 Bar MUs

Workout:

4 rounds

8 Parallette Pass Through’s

8 Snatches @ 73-93#

8 low ring arches

Thursday 8/3

Warm Up:

2 rounds:

1 min HS hold

15 push ups

20 pvc pass through

Skill:

HSPUs

OH Bar with banded KB hold for 90 sec

rest 1 min

EMOM 6 min

3 Strict HSPUs

 

Workout:

“Nate”

2 MU’s

4 HSPUs

8 KB swing 1.5 pood

Gymnastics Class 7-24 and 7-26

Monday 7-24-17

Warm Up:
25 ft slow walking lunge with trunk twist
30 hollow rocks
30 supermans

Skill: T2B
3×5 L sit raise ups
3×10 Bench Full ROM leg raises
3×5 kipping T2B (keep body in control, try not to swing like a pendulum)

Workout:
10,9,8…1
Ring Dips
Ring Rows to sternum (make them challenging!

All Week Homework:
3×25 GHD Sit Ups
3×15 s – back extensions
3xME ring to sternum rows
5×5 Low Ring MU transition
Ring MU practice – Stay patient, it’s all timing – start with MU transitions practiced in class.
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

Wednesday 7-26-17

Warm Up:
25 ft lunge, lunge, squat
10 strict hanging knee ups

Skill: Ring MU’s
3xME Ring Hold
3×4 Low ring transitions

Workout:
6 rounds
5 Dumbbell Man Makers
10 Ab Roll Outs
10 hand release push ups

Gymnastics July 17th and 20th

Monday July 17th:

Warm Up:
2 rounds
10 Mountain Climbers
20 pvc pass through
Run 200m

Skill:
Ring MUs
Low ring stabilization and transition drills
3×1 ring pull up to sternum
EMOM 8 min
2 Banded MU transitions

Workout:
15min AMRAP
5 Burpees
5 C2B
5 HSPUs

All Week Homework:
3×25 GHD Sit Ups
3×15 s – back extensions
3xME pull up hold
5×5 Low Ring MU transition w/ band
Ring MU practice – Stay patient, it’s all timing – start with MU transitions practiced in class.
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 July 20th:

Warm Up:
2 rounds
:30 HS hold
10 GHD sit ups
then…
banded shoulder stretch

Skill: HSPUs
2 min KB OH hold
Then…
EMOM 6 min
5 HSPUs

Workout:
50-40-30-20-10
5-10-15-20-25
Double unders
KB hold box step up
Toes 2 bar