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

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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

Gymnastics Class 6/5 and 6/7

Tuesday 6-5-18

Warm Up: 2 rounds

10 PVC rig drill

10 hang to active

GHD Shoulder stretch

 

Skill: Butterfly Pull Ups

Box form work

50 Butterfly Pull Ups

 

Workout: OPEN 12.1

7 min AMRAP

Burpees (to 6″ target)

 

Thursday: 6-7-18

Warm Up: 2 rounds

200 m Run

10 Push Ups

1 min plank

 

Skill: Ring Dips

Technique work

50 ring dips

 

Workout: 5 rounds

3 min AMRAP

1 min Rest

3 MUs

5 HSPU’s

7 pistols

Gymnastics Class 5/29 and 5/31

Tuesday 5-29-18

Warm Up:
2 rounds
1 min HS Hold
200 m row
10 Back extensions

Skill: HS Walking

HS Walking practice – 10 min

EMOM 10 min

10 Shoulder Taps

Workout: 20 min AMRAP
20 KB Step Ups – 20 inch box
20 GHD Sit Ups
10 Strict Pull Ups
20 T2B

Thursday 5-31-18

Warm up:
2 rounds
20 PVC pass throughs
30 Hollow Rocks
30 Superman Rocks

Skill: T2B
T2B Drill
Complete 100 T2B

Workout:  3 Rounds
40 KB OH Walking Lunge (35)

30 Burpees

20 Cleans (73-93)

Gymnastics 5/22 and 5/24

Tuesday 5-22-18

Warm Up:
2 rounds
1 min HS Hold
50 ft lunge, lunge, squat
10 Back extensions

Skill: OH Stability work
5 rounds
OH Barbell w/KB walk
20 GHD Sit ups

Workout:
8 Rope Climbs
40 T2B
4 Rope Climbs
20 T2B

Thursday 5-24-18

Warm up:
500m row
2 rounds
10 hang to active
10 Ring Rows
10 Ring Dips

Skill: Ring MU’s
MU contraption
MU attempts
EMOM 10 min
2-3 MU (jumping or contraption)

Workout:
400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (35 lbs)
24 V-Ups

Gymnastics Class 5/15 and 5/17

Tuesday 5-15-18

Warm Up:
2 rounds
5 strict T2B
10 push ups
10 GHDs

Skill:HSPUs
2 min KB OH hold
Rest 1 min
Complete 50 HSPUs AFAP

Workout:
150 single-unders
20 bar muscle-ups
10 squat cleans, 115 lb.
150 single-unders
15 bar muscle-ups
15 squat cleans, 115 lb.
150 single-unders
10 bar muscle-ups
20 squat cleans, 115 lb.
150 single-unders

Thursday 5-17-18

Warm up:
2 rounds
5 negative pull ups
10 PVC banded rig drill
Run 300m

Skill: Butterfly Pull Ups
Box drill
Work on technique
EMOM 10 min
5-7 butterfly pull ups

Workout:
50-40-30-20-10 reps for time of:
Wall-ball shots, 20-lb. ball if you can
5-4-3-2-1 Muscle Up’s