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#

Gymnastics May 22nd and 25th

Monday May 22nd:

Warm Up:
2 rounds
200m run
1 min HS hold
10 GHD sit ups

Skill:
HS and L sit Drills
5×6 Wall facing rotating HS drill
5×2 Med ball to HS drill
8×1 parallelette L-sit plank drill

Workout:
10 Rounds for time
5 HSPUs
5 Pull Ups
5 T2B

All Week Homework:
3×20 GHD Sit Ups
5×5 Ring Strict Pull Ups – try to pull to sternum
5×5 Low Ring MU transition
Ring MU practice – Stay patient, it’s all timing – start with MU transitions practiced in class.
8×2 – Wall facing strict HSPU
10×4 HS wall rotation
10 min work on HS walking

Thursday May 25th:

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

Skill: Ring MUs
3×3 ground up MU transition drill
3×3 hanging MU transition drill (land on feet) can try higher and not land on feet
5×1 MU practice – w/band

Workout:
AMRAP 20 min
5 Ring Dips
50’ DB OH Walking lunge
10 GHD Sit Ups

Gymnastics May 17th and 19th

Wednesday May 17th:

Warm Up:
2 rounds
10 ring rows
:30 plank hold
10 GHD sit ups

Skill:
Bar MU
Low bar MU practice
then…
EMOM 12 min
1-2 Bar MUs

Workout:
5 rounds
7 thrusters @95
3 rope climbs

All Week Homework:
3×20 GHD Sit Ups
5×5 Ring Strict Pull Ups – try to pull to sternum
5×5 Low Ring MU transition
Ring MU practice – Stay patient, it’s all timing – Work as many reps your hands can handle. Start with low bar work with band. Do not tear!
8×2 – Strict HSPU
10×3 wall walks
10 min work on HS walking

Friday May 19th:

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

Skill: HSPUs
DB OH hold for 2 minutes
Then…
EMOM 10 min
1) 4 strict wall Gavin HSPUs
2) 3 deficit kipping HSPUs

Workout:
5 rounds
1 minute max pull ups
1 minute max dips
1 minute max hollow hold

Gymnastics May 8th and 10th

Monday May 8th:

Warm Up:
2 rounds
10 Ring kips
10 ring rows
10 ring dips

Skill:
Ring MU
L-Sit hanging from rings – accumulate 2 min in 3 min
then…
EMOM 6 min
2 Ring MUs (with bands)

Workout:
21-15-9
T2B
HSPU

All Week Homework:
3×20 GHD Sit Ups
5×5 Ring Strict Pull Ups – try to pull to sternum
5×5 Low Ring MU transition
Ring MU practice – Stay patient, it’s all timing – Work as many reps your hands can handle. Start with low bar work with band. Do not tear!
8×2 – Strict HSPU
10×3 wall walks
10 min work on HS walking

Wednesday May 10th:

Warm Up:
Row 500m
2 rounds
10 GHD Sit Ups
10 hang to active

Skill: Rope Climbs
EMOM 10 min
4-6 rope pull ups from a seated position

Workout:
10 Rope Climbs
in between each rope climb …
Burpees (Double Count to Rope Climbs) 2-4-6-8-10-12-16-18-20

Gymnastics May 1st and 3rd

Monday May 1st:

Warm Up:
2 rounds
10 Ring kips
10 ring rows
10 ring dips

Skill:
Ring MU
EMOM 12 min
1-2 Ring MUs (with bands)

Workout:
5 Rounds
2min AMRAP
5 C2B
20 Double Unders

All Week Homework:
60 Hollow Rocks
5×5 Ring Strict Pull Ups – try to pull to sternum
5×5 Low Ring MU transition
Ring MU practice – Stay patient, it’s all timing – Work as many reps your hands can handle. Start with low bar work with band. Do not tear!
8×2 – Strict HSPU
10×3 wall walks
10 min work on HS walking

Wednesday May 3rd:

Warm Up:
2 rounds
30 Hollow Rocks
15 Pull Ups

Skill: Pull Ups
Bring Sally Up – Pull Up holds

Workout:
5 rounds
15 GHD Sit Ups
12 Pistols
9 T2B

Gymnastics April 24th and 26th

Monday April 24th
Warm Up:
2 rounds
10 kips
10 ring rows
10 ring dips

Skill:
Ring MU
10 min practice
EMOM 12 min
1-2 Ring MUs (with bands)

Workout:
Half Mary

10 min AMRAP
5 HSPU
10 Pistols
15 Pull ups
All Week Homework:
60 Hollow Rocks
5×5 Ring Strict Pull Ups – try to pull to sternum
Ring MU practice – Stay patient, it’s all timing – Work as many reps your hands can handle. Start with low bar work with band. Do not tear!
5×5 – Deficit HSPU practice – Start small, just plates and a slight deficit to practice/If deficit isn’t going to happen then go 1 mat less or unfold a mat.
10×3 wall walks
10 min work on HS walking
Wednesday April 26th
Warm Up:
2 rounds
10 GHD sit-ups
1:00 HS hold
20 jumping air squats

Skill: Toes 2 Bar
Accumulate 1 min L-sit hold in 2 min

Then…
6 min EMOM
8-10 T2B

Workout:
Diane

21-15-9
Deadlifts (155)
HSPU

Gymnastics April 17th and 19th

Monday April 17th:

Warm Up:
2 rounds
10 plank up downs
30 hollow rocks
30 supermans
1:00 HS hold

Skill:
Accumulate 3 min of HS Hold in 4min
Then…
6 min EMOM
8-10 HSPUs

Workout:
10-1

Ring push ups
Btwn each set – 1 Bar MU

All Week Homework:
60 Hollow Rocks
5×5 Ring Strict Pull Ups – try to pull to sternum
Ring MU practice – Stay patient, it’s all timing – Work as many reps your hands can handle. Start with low bar work with band. Do not tear!
5×5 – Deficit HSPU practice – Start small, just plates and a slight deficit to practice/If deficit isn’t going to happen then go 1 mat less or unfold a mat.
10×3 wall walks
10 min work on HS walking

Wednesday April 19th:

Warm Up:
2 rounds
10 kips
10 ring rows
10 ring dips

Skill:
Ring MU
10 min practice
EMOM 12 min
1-2 Ring MUs (with bands)

Workout:
Half Mary

10 min AMRAP
5 HSPU
10 Pistols
15 Pull ups