Gymnastics Week 1 September 13th and 16th

NEW GYMNASTICS 6 WEEK CYCLE STARTS TODAY!! SIGN UP TONIGHT AT 5:30!!

Monday September 13th:

warm up 2 rounds
10 DB press + 5 inch worms + 10 bench dips

1 . Tests:
Max strict press
Max SHSPU // push ups
Max strict ring dips

rest 3:00 between each test

2 . WOD:
21-15-9 of:
push ups
bench press (light to moderate weight or 60% of 1rm)
row calories

Thursday September 16th:

warm up
10 T raises + 10 Y raises + 5:00 HSW practice or HS hold

1 . Every 2:30 x 5 (12:30)
Strict Press x5 70%

2 . For time:
20-16-12-8
double unders x 2 (40-32-24-16)
Strict HSPU
wall balls

3 . Accessory:
3 sets of:
:20 top of ring dip hold (weighted if needed)
:20 rest
:20 strict ring dip AMRAP
rest 1:00

Gymnastics September 6th and 9th

Monday September 6th:

Warm up: 2 rounds 

200m run + 10 push ups + 10 beat swings + 10 ring rows 

1 . EMOM x 10

O- strict pull ups 5-10

E- :30 max sit ups 

2 . 10 rounds for time:

3 BMU // 6 pull ups 

10/8 calorie bike 

3 . Accumulate 

20 toes to bar 

40 sit ups 

2:00 plank 

Thursday September 9th:

Warm up :

3:00 bike + 10 knee raises + 10 push ups + 10 scap pull ups 

1 . REDO “Cindy”

20:00 AMRAP 

2 BMU // 5 pull ups 

10 push ups 

15 squats 

2 . Easy effort 

3 rounds 

15/12 calorie bike 

3-6 strict pull ups 

10 sit ups 

Gymnastics August 30th and September 2nd

Monday August 30th:

Warm Up: 

3:00 bike warm up + :30 bar hang + 10 hand release push ups + 10 beat swings 

1 . AMRAP 12:00  

4 strict pull ups 

8 Hand release push ups 

12 DB snatches 

QUALITY

2 . For time:

Buy in- 20 (10 each arm) single arm DB devil press 

8 rounds-

3 BMU // 6 pull ups 

8/6 calorie bike sprint 

Buy out- 20 (10 each arm) single arm devil press

3 . Accumulate:

5:00 in a plank 

*Every break perform 10 sit ups. If you don’t break, no sit ups. 

Thursday September 2nd:

Warm up: 1x

3:00 on bike + 10 SA DB high pull each + 6 wall walks + :30 bar hang

1 . Every 20 seconds x 30 sets perform:

1 BMU or 3 pull ups 

2 . 5 rounds 

200 m run 

20 ring rows 

10 wall balls 

Rest 1:00 between sets 

3 . 3×20 UB sets each 

DB bench press 

BANDED pull ups, little resistance as possible

GHD sit ups 

Gymnastics August 23rd and 26th

Gymnastics Monday and Thursday at 5:30 p.m.

Monday August 23rd:

Warm Up: 2x: 200m run + 12 beat swings + 12 scap pullups + 8 hand release push ups 

1 . AMRAP 8:00: 

Strict Pull ups x 4-6

Hand release Push-ups x 6-10

Box jumps x 8-12

QUALITY REPS. 

2 . Every 3:00 x 3 sets 

2 rounds:

12 pull-ups + 12 wall balls

3 . Every 3:00 x 3 sets 

2 rounds:

3 BMU // 6 chest to bar + 15 wall balls 

4 . Accumulate:

50 ab mat sit ups + 30 GHD sit ups + 10 strict L raises or strict toes to bar 

Thursday August 26th:

Warm up: 1x: 30 calorie bike + 20 DB curl and press + 5 wall walks 

1 . EMOM x 12 

Odd- 2-5 BMU

Even- 30-50 Double Unders 

2 . AMRAP 20:00

60 cal row 

50 sit ups 

40 pull ups 

30 toes to bar 

20 hang power cleans 

10 BMU // 15 chest to bar 

3. Accumulate 

20 strict pull ups 

40 hand release pushups 

60 sit ups (GHD or ab mat)

Gymnastics Class 8/21 and 8/23

Tuesday 8/21

Warm Up: 2 rounds

15 plank up downs

10 GH sit ups to parallel

1 min HS Hold

 

Skill: HS Walking

3×4 Around the world on box

4 partner HS Walks for 10-20 ft

unassisted walk attempts

 

Workout: AMRAP 20 min

10 KB OHS @ 35#

10 KB Swings (American)

10 Burpee Broad Jumps

10 Ab roll outs

Thursday 8/23

Warm Up: 2 rounds

10 PVC banded rig drill

10 push ups

20 hollow rocks

20 superman rocks

 

Skill: Bar MUs

EMOM 10 min

odd: 2 bar MUs

even: 5 C2B

 

Workout: For Time

60 pistols

120 dubs

60 sit ups

120 air squats

  • every 5 min stop and do 5 thrusters @63-83#

Gymnastics 8/14 and 8/16

Tuesday: 8/14

Warm Up:

500m Row

then…

2 rounds

10 Shoulder Taps

10 GHD Sit ups

 

Skill: OH Dumbbell Hold – 2 min

then…

8 min EMOM

8 HSPU’s

 

Workout:

3 rounds

15 Pull Ups

10 Burpees

15 T2B

 

Thursday: 8/16

Warmup: 2 rounds

30 hollow rocks

30 supermans

20 air squats

 

Skiill: T2B

every :30 for 6 min

3-4 unbroken T2B

 

Workout:

For Time:

70 Air Squats

60 Push Ups

50 Lunges

40 Burpees

30 Broad Jumps

20 Wall Climbs

Gymnastics Class 7/24 and 7/26

Tuesday 7-24

Warm up: 2 rounds
1 min HD Hold
10 GHD sit ups
Run 200m

Skill: HSPUs
2 min OH KB Hold
Rest 1 min
EMOM 6 min
8-10 HSPUs
Rest 1 min
Max set of push presses with empty bar

Workout:  3 rounds
5 thrusters @65
20 lunges with bar
5 thrusters @65
20 sit ups
5 thrusters @65
20 double unders
5 thrusters @65
20 GHD sit ups

Thursday 7-26

Warm up: 2 rounds
10 Banded rig pvc drill
10 ring rows
10 ring dips

Skill: Ring MUs
MU contraption 10 min
EMOM 8 min
3 Jumping MUs or other scaled

Workout:
10-9-8-7-6-5-4-3-2-1
Dumbbell Strict press @20#
Bench press @65
Ring dip

Gymnastics Class 7-17 and 7-19

Tuesday 7-17-18

Warm Up: 2 rounds

10 Plank up downs

:30 HS Hold

10 GHD Sit ups to Parallel

 

Skill: HSPU’s

2 min OH DB Hold

rest 1 min

EMOM 8 Min

8 HSPU’s

 

Workout:

Dubs 45-30-15-12-9-6-3

Pull Ups 15-10-5-4-3-2-1

 

Thursday 7-19-18

Warm Up: 2 rounds

10 banded rig pvc drill

10 GHD sit ups

row 300m

 

Skill: T2B

Technique work

EMOM 10 min

10 T2B

Workout:

1 to 20

squat @ empty barbell

abmat sit up

Gymnastics Class 7-10 and 7-12

Tuesday 7-10-18

Warm Up: 2 rounds

10 Plank up downs

:30 HS Hold

10 GHD Sit ups to Parallel

 

Skill: HSPU’s

2 min OH KB Hold

rest 1 min

EMOM 8 Min

8 HSPU’s

 

Workout:

AMRAP 20 min

Run 200m

10 Pull Ups

10 Push Ups

20 Air squats

 

Thursday 7-12-18

Warm Up: 2 rounds

10 kips

10 pvc rig drill

GHD shoulder stretch

Skill: Bar MUs

Technique work

EMOM 10 min

2 Bar MU’s

Workout:

AMRAP 16 min

2 Ring MU’s

4 Pistols

6 Cals on Assault Bike

8 Ring Push Ups

2 Broad Jumps

2 Rope Climbs

1 Heavy Clean