Gymnastics 12/12 and 12/14

Tuesday 12-12-17


Warm Up:
10 GHD Sit Ups
10 Back Extensions
50 ft squat, lunge, lunge

 

Skill: HSPU’s
EMOM 16 min
even: 6-8 HSPUs
odd: 10 KB OH Walking Lunge

 

Workout:
100 T2B *every minute on the minute stop and do 5 burpees

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 12-14-17

Warm Up:
2 rounds 

20 air squats
 15 push ups
15 GHD Sit ups to parallel

Skill: Butterfly Pull Ups
10 Pull Up negatives

Backwards bicycle kick practice – work into full butterfly pull up

EMOM 8 min
3-5 Butterfly Pull Ups
 

Workout:

5 rounds

2 Rope Climbs
10 Hang Clusters
20 Double unders
30 Sit ups
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Gymnastics Class 12-5 and 12-7

Tuesday 12-5-17

Warm Up: 2 rounds

10 Push Ups
10 empty bar strict press
10 GHD Sit Ups
Skill: HS Work

4 sets of…(feet on box)

1 HSPU, 1 Shoulder Tap (each side), 1 incline push up

2 HSPUs, 2 Shoulder Taps, 2 incline Push ups

3 HSPUs, 3 Shoulder Taps, 3 incline push ups

Rest as needed to complete 4 sets.
Workout: EMOM 15 min

10 Front Rack Lunges
Sprint 100m
6 Reverse Ball Throws

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 12-7-17

Warm Up: 2 rounds

1 min HS Hold

5 Pull up negatives
Skill: C2B
Every 30 sec for 8 min
2-3 C2B (focus on vertical upright positioning at top)

Workout:

AMRAP: Complete as many in 1 min of each, Repeat 3 times
Ring Push Ups
Ab Roll Outs
Wall Balls
T2B

Gymnastics Class 11-28 and 11-30

Tuesday 11-28-17Warm Up: 2 rounds

1 min HS hold
30 Hollow rocks
200m run
Skill: HSPU’s

EMOM 16 min

even: 6-8 HSPU’s

odd: 10 Push ups

Workout:
3 rounds

Run 400m
20 Pull Ups
20 GHD Sit Ups

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

Friday 11-30-17

Warm Up: 2 rounds

50 ft Lunge stretch twist

5 Skin the Cats
Skill: Bar MU’s
Practice w/assists
EMOM 10 min
2 Bar MU’s

Workout:

AMRAP 15 min
2 – Rope Climbs
20 – Wallballs (14# to 10ft target or 20# to 9ft target)
20 – Push Ups

Gymnastics 11-21 and 11-24

Tuesday 11-21-17

Warm Up: 2 rounds

1 min HS hold
30 Hollow rocks
200m run
Skill: HSPU’s

Hold KBs OH for 2 min

then…
EMOM 10 min
6-8 HSPUs

Workout:
3 rounds

2 Rope Climbs (legless if you can)
15 T2B
20 OHS @ 63# (overtime you drop do 5 burpees)

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

Friday 11-24-17

Warm Up: 50 ft inch worms

5 Skin the Cats

Skill: Butterfly Pull Ups
Low Bar Form practice

Backwards bicycle kick practice – work into full butterfly pull up

Max set of butterfly pull ups
then…
EMOM 8 min
50% of max reps

Workout:”Mary”

20 min AMRAP
5 – HSPUs
10- Pistols
15 – Pull Ups

Gymnastics Class 11/14 and 11/16

Tuesday 11-14-17

Warm Up:
10 GHD Sit Ups
10 Back Extensions
50 ft squat, lunge, lunge

Skill: HSPU’s
EMOM 10 min perform this many reps: (goal * 2)/ 10

If this is a fractional number (eg 2.4) then do different numbers of reps each minute. Total reps for the workout should always be your goal x 2. For example, my goal is 24 unbroken reps. Today I will perform 48 total HSPUs using this scheme, EMOM: 4-5-5-5-5-5-5-5-5-4

Workout:
100 Burpee Pull Ups (pull up bar needs to be a challenging height)

 

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 11-16-17

Warm Up:
2 rounds
20 air squats
15 push ups
15 GHD Sit ups to parallel

Skill: Butterfly Pull Ups
10 Pull Up negatives
Backwards bicycle kick practice – work into full butterfly pull up

EMOM 8 min
3-5 Butterfly Pull Ups

Workout:

AMRAP 10 min
10 box jumps @ 24”/20”

15 TTB

15 thrusters @ 75/55

Gymnastics 10/24 and 10/26

Tuesday 10-24-17

Warm Up:
10 GHD Sit Ups

10 Back Extensions
50 ft squat, lunge, lunge

Skill: Bar MU’s

5-10 min work on warming up and attempts

-banded PVC pipe lateral pulls
EMOM 10 min
1-2 Bar MU’s

Workout:
21-15-9 For time

Back Squat 135/95

Pull Up

GHD Sit Up

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 10-26-17

Warm Up:
2 rounds

50 ft inchworm
10 hang to active
15 GHD Sit ups to parallel
Skill: Butterfly Pull Ups
10 Pull Up negatives

Backwards bicycle kick practice – work into full butterfly pull up

EMOM 8 min
3-5 Butterfly Pull Ups

Workout:
3 Rounds of:

15 – 95 pound Overhead squat
15 – L Pull-ups
15 – 95 pound Split-jerk
15 – Knees to elbows
15 – 95 pound Hang clean
15 – Back extensions, with 25 pounds*
*Hold 25 pound plate or dumbbell to chest for back extensions if you are ready

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

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