Category Archives: Gymnastics

Tuesday November 8th: Warm Up: 2 rounds 10 GHD sit ups 10 GH Raises 10 Back Extensions :30 HS Hold Skill/Strength: Initial steps to strict HSPUs -Head Stand work 3×10 Reverse Hand Push Ups 3×10 Downward Facing Dog Push Ups10 minutes to work on Pistols! Step Back Lunges transition into w/ pointed toe (forces theContinue reading “Gymnastics November 8th and 10th”

Time to sign up for this months Gymnastics Class! This month we will be focusing on pushing movements! See you Tuesday @ 6 pm! Tuesday November 1st: Warm up: 2 rounds 5 pull ups 10 push ups 15 air squats Strength/skill HSPU positioning and form 6×1:00 HS hold Free standing HS and HS walking practiceContinue reading “Gymnastics November 1st and 3rd”

Tuesday October 25th: warm up: row 500 meters then… 2 rounds 20 – Leg/Arm raises while in plank: opposite arm/opposite leg 5 – strict toes to bar Skill/Strength: Bar MU techniques and scaling options EMOM 12 min 1-3 Bar MUs Workout: Partners 16 min to complete 5 rounds 20 Rear Overhead Throw with Medicine BallContinue reading “Gymnastics October 25th and 27th”

Tuesday October 18th: Warm Up: 2 Rounds 10 Burpee Pull Ups 10 Perfect Push Ups 30 Hollow Rocks #0 Superman Rocks Skill/Strength Rope Climb Technique Overview 3x:30 Hanging L-Sit hold then: Every 2 minutes for 12 min 1-3 Rope Climbs Workout AMRAP 12 Min 6 Rope Pull Ups 6 Strict Press 6 Burpees Thursday OctoberContinue reading “Gymnastics October 18th and 20th”

Tuesday October 11th: Warm Up: 500m Row 20 shoulder taps 50 hollow rock 50 supermans Skill/Strength Discuss skills needed for Bar MU’s – Chin over bar to Chest to bar form. Box MU transitions EMOM 10 min 1 strict 3 kipping pull ups 2 C2B Workout AMRAP 10min Thursday October 13th: Warm Up: 50 hollowContinue reading “Gymnastics October 11th and 13th”

Time to sign up for this months gymnastics class! We meet Tuesday and Thursday at 6:00 p.m.  Cost is $40 for All Access Members and $60 for Non/Open Gym Members. This month we will focus on:  Pulling Movements Tuesday October 4th: Warm Up: 500m Row then 2 rounds of: 10 Push Ups 5 Ring PullContinue reading “Gymnastics October 4th and 6th”

Tuesday September 27th: Warm Up: 10 Hang to Active 30 Hollow Rocks 30 Superman Rocks Volume Practice: Toe Nail Spot, by now feet should feel barely utilized. Elbows should be tight, and control throughout. A: Ring Pull Up 5-4-3-2-2-2 B: Ring Dip: 5-5-4-3-2-2 Max Effort A: 10×1 Toe Nail Negative *Slow as possible B: 7×1Continue reading “Gymnastics September 27th and 29th”

Tuesday September 20th:  Warm Up: 10 Hang to Active 30 Hollow Rocks 30 Superman Rocks Max Effort Practice: Toe Nail progression, by now the elbow transition should be smooth and apparent. Pull deep turn over smooth. A: 10×1 Toe Nail Negative *Slow as possible B: 7×1 ME Hollow Body Ring Pull Up (False Grip, ringContinue reading “Gymnastics September 20th and 22nd”

Tuesday September 13th: Warm Up: 2 rounds: 5 pull ups 5 push ups Run 200m Skill/Strength: Max Effort A: Practice Toe Nail strict transition B: 7×1 Muscle Up Negative *Preform with as much control as possible, lower to rings place toes on ground transition through and to kneeling Strength: A: Practice Gymnastic Swing A1: 4×8Continue reading “Gymnastics September 13th and 15th”

Time to sign up for this months Gymnastics Club! Sign up Tuesday at 6:00 p.m. $40 for All Access Members and $60 for Non-Members or Open Gym Members. Tuesday September 6th: Warm Up: 2 rounds: 10 hang to active 50 Hollow Rocks 1 min plank Skill Strength: Box Muscle Transition work Workout: “Chelsea” modified EMOMContinue reading “Gymnastics Club September 6th / 8th”