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

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)