Gymnastics Week 5 November 29th and December 2nd

Monday November 29th:

Warm up – 10 inch worms + 10 scap pullups + 10 beat swings + :30 bar hang

AMRAP 10:00 FOR QUALITY
5-7 Strict Pull-ups
12 GHDSU
10 calorie bike

For time:
50 sit ups
45 pull ups
40 sit ups
35 toes to bar
30 sit ups
25 cal row
20 sit ups
15 hand release push ups
10 BMU // strict pullups

OPTIONAL ACCESSORY
3 sets
20 GHDSU
20 deficit push ups

Thursday December 2nd:

Warm up- 10 inch worms + 10 scap pullups + 10 beat swings + :30 bar hang

EMOM x 12
Odd: 10/8 cal row
Even: 5 BMU // 7 Chest to bar pull ups

AMRAP 3:00 x 5 rest 2:00 between
20 wall balls
50 double unders
Max BMU // C2B pull ups

OPTIONAL ACCESSORY
2×1:00 plank
2×15-25 knees to elbows
2×15 ghdsu

Gymnastics Week 4 November 22nd

Monday November 22nd:

Warm up – 10 inch worms + 10 scap pullups + 10 beat swings + :30 bar hang

AMRAP 15:00 FOR QUALITY
3-5 Strict Pull-ups
6-8 toes to bar
10 calorie bike

For time:
6 rounds for time
3 BMU / 5 chest to bar
8 calorie row

Rest 3:00

4 rounds for time
4 bmu / 6 chest to bar
10 calorie row

Rest 2:00

2 rounds for time
5 bmu / 8 chest to bar
12 calorie row

OPTIONAL ACCESSORY
3 sets
20 GHDSU
20 deficit push ups

Gymnastics Week 3 November 15th, 18th

Monday November 15th:


Warm up – 10 inch worms + 10 scap pullups + 10 beat swings + :30 bar hang

EMOM 12:00
o- +1-2 strict pull ups
e- +1-2 strict ring dips

For time:
Buy in – 20 toes to bar
6 rounds
6 BMU // 9 chest to bar
30 double unders
6 double DB man makers
Buy out – 20 strict pull ups

Accessory
3 sets
20 GHD sit ups
20 BANDED pull ups, unbroken sets.

Thursday November 18th:


Warm up- 10 inch worms + 10 scap pullups + 10 beat swings + :30 bar hang

15:00 AMRAP for quality
300 m row
10 strict pull ups
10 toes to bar
20 sit ups

20:00 AMRAP
4 BMU // 6 chest to bar
8 DB thrusters
24 double unders

Accessory
3 sets 15-20 DB rows each arm
3 sets 20 v ups
3 sets 20 push ups

Gymnastics Week 2 November 8th and 11th

Monday November 8th


Warm up
10 scap pull ups + 10 beat swings + 10 cal echo bike + 10 inch worms + :30 bar hang (relaxed)

EMOM x 12:00
Minute 1: +1-2 reps of last week’s strict pull ups
Minute 2: +1-2 reps of last week’s strict ring dips

For time:
Buy in- 100 double unders
5 rounds
6 devil press (heavy ish)
6 DB squats (same DBs)
6 Bar muscle ups / 9 chest to bar
Buy out- 100 double unders

Optional accessory:
45 GHD sit ups + 45 ring rows

Thursday November 11th


Warm up
500 m row + 10 scap pull ups + 10 beat swings + 10 knee raises + :30 bar hang

3:00 on 1:00 off x 4 sets
400/325-meter row
AMRAP bar muscle ups / chest to bar pull-ups

For time:
1k row
40 toes to bar
800 m row
30 hand release push ups
600 m row
20 bar muscle ups / 30 chest to bar pull-ups
400 m row
10 heavy sandbag cleans

Optional accessory:
30 V ups + 30 ab wheel rollouts + 1:00 side plank each side

Gymnastics Week 1 November 1st and 4th

Gymnastics Starts Tonight!


Monday


Warm up
10 scap pull ups + 10 beat swings + 10 cal echo bike + 10 no push up burpees

Test day
Max Bar Muscle up OR Max Chest to bar OR Max Pull ups AND Max Strict pull ups
*it is based no current skill if you test muscle ups, chest to bar or pullups

EMOM x 12:00
Minute 1: 50% of max strict pull ups
Minute 2: 6-12 strict ring dips

AMRAP 10:00
1 wollymocker (4 push ups + 4 double leg mountain climbers + 4 air squats)
1 BMU or 3 chest to bar
2,2(6)..3,3(9).. etc

Thursday


Warm up
500 m row
10 scap pull ups + 10 beat swings + 10 knee raises

Every 3:00 x 5
50% of max bar muscle ups/chest to bar pullups/banded muscle ups
30-50 double unders (cap at :45)
10-15 v ups

For time:
30/24 cal row
40 burpees to target
30/24 cal row
30 pull ups
30/24 cal row
20 toes to bar
30/24 cal row
10 bar muscle up // 20 chest to bar // 10 banded muscle ups

Accumulate
75 sit ups or 50 GHD sit ups
3-5 minutes in plank

Gymnastics Week 6 October 18th and 21st


Monday October 18th:

Warm up:
2:00 row + 15 pushups + 15 GHD sit ups + 20 walking lunges

1 . For time:
21-15-9
DB bench press 35#s/20#s
Row calories
Burpees

2 . 15:00 AMRAP
8 HSPU
200 m run
8 toes to bar
200 m run

3 . 4:00 AMRAP
Max rep HSPU – sets can only be 3 reps, if 2 are done and 3rd is failed, no reps are counted.

Thursday October 21st:

Warm up:
15 empty barbell strict press + 15 push press + 10 inch worms

1 . Test day!
Max Strict Press
Max SHSPU
Max ring dips

2 . “JT”
21-15-9
Push ups
HSPU
Ring dips

Gymnastics Week 5 October 11th and 14th

Monday October 11th:

Warm up
3:00 bike + 8 inch worms + 5 HSPU negatives

1 .AMRAP 3:00 x 3 rest 2:00 in between
500 m row + max SHSPU in remaining time.

2 .10 rounds for time:
4 SHSPU
6 wall balls
8 box jumps

3. 3 sets:
15 UNBROKEN DB push press (should be difficult)
15 GHD sit ups

Thursday October 14th:

Warm up
Accumulate 1:00 in HS hold + 10 DB strict press + 10 push ups

1 .Every 2:00 x 5
Find heavy double strict press

2 .15:00 AMRAP
10 calorie bike
10 SHSPU
10 calorie bike
30 double unders

3 .12:00 AMRAP
200 m run
10 push ups
10 sit ups

Gymnastics Week 4 October 4th and 7th

Monday October 4th:

Warm up 

20 cal bike + 8 inch worms + 10 DB strict press + 10 DB push press 

1 . EMOM x 12 

Odd – +1 SHSPU from last week 

Even – :40 max calorie row 

2 . AMRAP 5:00 

10 push press BB

10 push ups 

10 cal row 

Rest 2:00 

AMRAP 5:00 

8 push press BB (heavier)

8 push ups 

8 cal row 

Rest 2:00 

AMRAP 5:00 

6 push press BB (heavier)

6 push ups 

6 cal row

3 . Accumulate 

100 push ups 

100 sit ups 

Thursday October 7th:

Warm up 

20 cal bike + 8 inch worms + 10 DB strict press + 10 DB push press 

1 . E2MOM x 5 

2 strict press 90% 

2 . For time

Buy in: 20 burpees 

30-20-10

Wall balls 

SHSPU 

Double unders x 2 (60/40/20)

Buy out: 400 m run 

3 . 3 sets:

10 DB strict press 

10 push ups 

10 v ups 

Gymnastics Week 3 September 27th and 30th

Monday September 27th:

Warm up: 3:00 row + 5 wall walks + 5:00 handstand walk practice

1 . EMOM x 12
Odd – Strict HSPU +1 rep from last week
Even – :30 max calorie row

2 . WOD:
20-15-10-5
Handstand push-ups
Box jumps
200 m AFTER each round

3 . Accessory
Accumulate
40 DB bench press
40 GHDSU or sit ups

Thursday September 30th:

Warm up: 3:00 bike + 20 DB push press + 20 Empty BB strict press

1 . Every 2:00 x 5
3 strict press 80%

2 . WOD:
100 double unders
80 air squats
60 DB push press
400 m run
20 strict HSPU

3 . Accessory
2 sets
5-10 strict handstand push-ups
10 each arm DB row