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

Gymnastics April 10th and 12th

Monday 4-10-17

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

Skill:

HSPUs
2 min OH hold (KB or barbell)
Then…
6 min EMOM
8-10 HSPUs

Workout:
10-1
Burpee box jump
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 4-12-17

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

Skill:
Bar MU
10 min practice
EMOM 12 min
1-2 Bar MUs (with or w/out bands)

Workout:
15 min AMRAP
10 T2B
10ft HS walk
10 ring dips

Gymnastics April 3rd and 5th

Time to Sign up for this months Gymnastics Class! Meeting Monday and Wednesday at 6 pm with Coach Tracy! $40 a month for All Access Members and $60 a month for Non-Members or Open Gym Members.

Monday April 3rd:

Warm Up:
2 rounds
20 jumping air squats
20 calf raises
20 Air squats
Calf Stretches

Skill:
Pistols
EMOM 20 Min
Min 1: 6 Rolling Pistols
Min 2: 20# to 9ft target

Workout:
4 Rounds
15 C2B
15 Burpees

All Week Homework:
10 Rolling Pistols
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!
5×4 – 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.
10×10 Shoulder Taps
10 min work on HS walking

Wednesday April 5th:

Warm Up:
2 rounds
:15 L-Sit hold on rings
1:00 HS Hold
10 Push Ups
then
Band Shoulder Stretches

Skill:
HS Walking
2X5 strict HSPUs – wall facing
3×8 Shoulder Taps
10 min work on HS Walking

Workout:
5 Rounds
12 – Weighted Step Ups with weighted barbell alternating
2 – Rope Climbs
2 – Wall Walks

Gymnastics March 27th and 29th

Monday 3-26-17

Warm Up:
10 Push ups
10 GHD Sit Ups
1:00 HS Hold
Band Shoulder Stretches

Skill:
HS Walk
Max Reps HSPUs – 1 set…whats your max?
Max Time L-sit hold – 1 time through
20 Box Circles – (5 each direction using 20” box then 5 each direction using 24” box)
Max Reps HSPUs – 1 set – Post box circles

Workout:
EMOM 20 Min
Min 1: 2Strict, 2 Kipping, 2 C2B
Min 2: 10 Wall Balls

All Week Homework:
10 Pull Overs
5×5 Strict Pull Ups
Bar MU practice – Stay patient, move around the bar NOT TO THE BAR! – Work as many reps your hands can handle. Start with low bar work with band. Do not tear!
5×3 – 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 min work on freestanding HSs – gain balance, stay tight in core, use the wall at first to help, but practice kick ups.
10×5 (5 steps each way) side HS walks against wall

Wednesday 3-28-17

Warm Up:
2 x :15 L-Sit hold on rings
5 Negative Pull Ups
3xME Pull Up Hold
Band Stretches

Skill:
Chest to Bar Pull Ups
:15 on :15 off for 5:00 min
3-5 C2B

Workout:
4 rounds
10 – Double squat wall balls (using lighter weight if needed)
10 – T2B
20 – Double Unders

Gymnastics March 20th and 22nd

Monday March 20th:

  • Warm Up:

5 Negative Pull Ups
10 GHD Sit Ups
1:00 HS Hold
Band Shoulder Stretches

  • Skill:

Push Ups
30 Deficit HSPU every third rep :05 ct in the bottom

  • Workout:

EMOM until failure
Increasing Pistols + 8 Wall Balls 2-4-6-8-10-12…

  • All Week Homework:

10 Pull Overs
5×3 Strict Pull Ups
Bar MU practice – Stay patient, move around the bar NOT TO THE BAR! – Work as many reps your hands can handle. Do not tear!
5×2 – Deficit HSPU practice – Start small, just plates and a slight deficit to practice
10 min work on freestanding HSs – gain balance, stay tight in core
10×5 (5 steps each way) side HS walks against wall

Wednesday March 22nd:

  • Warm Up:

1:00 HS Hold
:30 Ring Hold
Couch Stretch
Pigeon Stretch

  • Skill:

Bar MU’s
Work on low bar transitions into negative MUs
EMOM 10 min
1-2 Bar MU’s w/band

  • Workout:

3 rounds
12 Ring Dips
20 Legless Wall Balls

Gymnastics March 14th and 16th

Monday March 14th:

  • Warm Up:

5 Negative Pull Ups
10 GHD Sit Ups
1:00 HS Hold
Band Shoulder Stretches

  • Skill:

HSPU’s
2:00 OH Hold (KB’s-35#)
then…
:30 on :30 off until 55 HSPUs completed

  • Workout:

15-12-9
Thrusters – 63#
C2B

  • All Week Homework:

10 Pull Overs
5×3 Strict Pull Ups
Bar MU practice – Stay patient, move around the bar NOT TO THE BAR! – Work as many reps your hands can handle. Do not tear!
5×2 – Deficit HSPU practice – Start small, just plates and a slight deficit to practice
10 min work on freestanding HSs – gain balance, stay tight in core
10×5 (5 steps each way) side HS walks against wall

Wednesday March 15th:

  • Warm Up:

2 x :15 L-Sit hold on rings
3xME Pull Up Hold
Band Stretches

  • Skill:

Chest to Bar Pull Ups
:15 on :15 off for 5:00 min
4 C2B

  • Workout:

EMOM until failure
Increasing TTB +6 Burpees 1-2-3-4-5-6…