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

Gymnastics July 10th and 12th

Monday July 10th:

Warm Up:
2 rounds
1 min HS Hold
10 push ups
Attempt a headstand
then banded shoulder stretch

Skill:
HSPUs
for fun: try partner HS walking
then…
2 min oH KB Hold
Then…
EMOM for 6 min
4-8 HSPUs

Workout:
21-15-9
Burpee Pull ups
Push Press
V-ups

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

Wednesday July 12th:

Warm Up:
2 rounds
Row 300m
10 kips
then…
banded shoulder stretch

Skill: Pull Ups
Barbell and box Pull up
3 rounds
Every 10 sec do a pull up for 1 min
rest 1 min

Workout:
30-20-10
Double squat Wall Balls
Ring Push Ups
Burpee Box Jumps

Gymnastics Class 7/5 and 7/6

Wednesday 7-5-17

Warm Up:
3 rounds
:20 bottom of the ring hold
:20 top of the ring hold
:30 GHD sit up parallel hold
then banded shoulder stretch

Skill:
Ring Dips
Kipping practice
Then…
Every 30 sec for 6 min
3 unbroken ring dips

Workout:
15min AMRAP
15 GHD sit ups
10 pistols
5 HSPUs

All Week Homework:
3×25 GHD Sit Ups
3×15 s – back extensions
5×5 Neg Pull Ups
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

Thursday 7-6-17

Warm Up:
2 rounds
10 Ring Rows
10 r
ME Pull up hold
then…
banded shoulder stretch

Skill: Butterfly Pull ups
Low bar work
Every :30 seconds for 5 min
3 Butterfly Pull ups (try unbroken)

Workout:
10 strict pull ups
Run 200m
10 strict pull ups
Run 400m
10 strict pull ups
Run 600m
10 strict pull ups

Gymnastics Class June 26th and 28th

Monday 6-26-17

Warm Up:
3 rounds
ME pull up hold
:30 GHD sit up parallel hold
5 burpees
then banded shoulder stretch

Skill:
Butterfly Pull Ups
Low Bar form practice
Then…
Every 30 sec for 6 min
3 butterfly pull ups

Workout:
AMRAP 15 min
3 Bar MUs
6 HSPUs
6 Burpee Box Jumps
3 Roll to candlesticks

All Week Homework:
3×25 GHD Sit Ups
3×15 s – back extensions
5×5 Neg Pull Ups
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 6-28-17

Warm Up:
2 rounds
10 Ring Rows
10 ring dips
then…
banded shoulder stretch

Skill: Ring MUs
Kipping practice – 5 min
MU attempt fun
EMOM 10 min
2-3 banded ring muscle ups

Couch stretch
Hamstring floss stretch
Ankle stretch

Workout:
Death by:
1 leg burpees (alternating)
T2B

Gymnastics Class 6-20 and 6-22

Tuesday 6-20-17

Warm Up:
Row 500m
1 min plank hold
:30 l-sit hold

Skill:
HSPUs
5×1 kick up to band, 5 contract shoulders
2 min KB OH hold
Then…
EMOM 6 min
5 strict HSPUs

Workout:
4 rounds
15 ft HS walk
15 Push Press @73-83#

All Week Homework:
3×25 GHD Sit Ups
3×15 s – back extensions
5×5 Strict Pull up or C2B
5×5 Low Ring MU transition
Ring MU practice – Stay patient, it’s all timing – start with MU transitions practiced in class.
8×2 – Deficit HSPU
10×4 HS wall rotation
5 HS forward rolls
10 min work on HS walking

Thursday 6-22-17

Warm Up:
2 rounds
Run 200m
10 GHD Sit Ups
20 pass throughs with pvc

Skill: Core Conditioning
EMOMM 10 min
Even – 10 Back Extensions
Odd – 10 GHD Sit ups

Workout:
For Time
50 T2B
45 Ring Dips
40 Hollow Rocks
35 Push Ups
30 Around the World
25 Burpees

Gymnastics June 14th and 16th

Wednesday June 14th:

Warm Up:
2 rounds
20 air squats
1 min HS hold
10 GHD sit ups

Skill:
HS holds
5×1 kick up to band, 5 contract shoulders
5×1 HS forward roll
Then…
EMOM 6 min
5 strict HSPUs

Workout:
AMRAP in 12 minutes
2 Rope Climbs
6 T2B
18 Dubs

All Week Homework:
3×25 GHD Sit Ups
3×15 back extensions
5×5 Strict Pull up or C2B
5×5 Low Ring MU transition
Ring MU practice – Stay patient, it’s all timing – start with MU transitions practiced in class.
8×2 – Deficit HSPU
10×4 HS wall rotation
5 HS forward rolls
10 min work on HS walking

Friday June 16th:

Warm Up:
2 rounds
Run 200m
10 GHD Sit Ups
20 pass throughs with pvc

Skill: Pull ups
Butterfly technique overview
Then…
EMOM 10 min
2 pull ups
2 Chest to Bar
2 T2B

Workout:
3 rounds
20 GHDs
8 ring dips
10 snatches @93#

Gymnastics June 5th and 7th

Monday June 5th

Warm Up:
2 rounds
20 air squats
1 min HS hold
10 GHD sit ups

Skill:
HS holds
5×1 kick up to band, 5 contract shoulders
10×1 HS forward roll

Workout:
3 rounds for time
10 candlestick pistols
10 cleans @93#
10 HSPUs (6 if you do strict)

All Week Homework:
3×25 GHD Sit Ups
3×15 back extensions
5×5 Strict Pull up or C2B
5×5 Low Ring MU transition
Ring MU practice – Stay patient, it’s all timing – start with MU transitions practiced in class.
8×2 – Deficit HSPU
10×4 HS wall rotation
5 HS forward rolls
10 min work on HS walking

Thursday June 7th

Warm Up:
2 rounds
Run 200m
10 GHD Sit Ups
10 hang to active

Skill: Bar MUs
Low bar with band work
Then…
EMOM 10 min
1-2 Bar MUs

Workout:
40 GHD sit ups
15 Rope Climbs (legless to 10ft)
20 Snatches @93#