Category Archives: Gymnastics

Tuesday August 30th Warm up: 2 rounds 200m run :30 HS hold 20 v-ups Skill/strength: Every 30 seconds for 15 min -1 handstand push up Workout: 3 rounds 3-Rope Climbs 10-double KB front squat Thursday September 1st Warm up: 2 rounds 10 – GHD sit ups 10 – back extensions ME Pull up hold Skill/strength:Continue reading “Gymnastics August 30th and September 1st”

Tuesday August 23rd: Warm up: Run 400m then 2 rounds: 10 Worlds Greatest Stretch :30 GHD Parallel Sit Up hold Skill/Strength: EMOM 18 Min Min 1: 3 C2B Min 2: 4 Candlestick to Pistol Min 3: 15 Hollow Rock Workout: 12min AMRAP 12- OH Walking Lunge w/25# Plate 10- Front Squats @60-70% 8 – PassContinue reading “Gymnastics August 23rd and 25th”

Tuesday August 16th: Warm up: 50 hollow rocks 50 super man rocks 10 Hang to Active 10 push ups Skill/strength A: 3:00 Accumulate as much time in Ring Support B: 3:00 Accumulate time in Bottom of Ring Dip C: 3:00 Accumulate time in False Grip ring Pull Up Hold Workout: 15min AMRAP: 10-KB Snatch 5-KB combo (push up, row, cluster) 5-StrictContinue reading “Gymnastics August 16th and 18th”

Tuesday August 9th: Warm Up: 300m row Then: 3 rounds 10 v-ups :10 ring hold Skill/Strength: Skin the Cat work 3×10 bar ring dips Workout: (36 min) AMRAP 4 min – 25 cals on the air bike, in remaining time max effort wall balls – rest 4 min EMOM 8 min – 4 ball upContinue reading “Gymnastics August 9th and 11th”

Tuesday August 2nd: Warm Up: 50 hollow rocks 50 super man rocks HS hold :45 10 Back extensions Skill/Strength: 5×5 pull up negatives (super slow all the way to extension) 5×5 hanging knee ups holding ball between legs (choose weight appropriately challenging) 5×5 archer rings  Workout: 5 Rounds not for time: Max rep handstand pushContinue reading “Gymnastics August 2nd / 4th”

This weeks Gymnastics Class will be on Monday the 25th and Thursday the 28th.  Monday July 25th: Warm Up: 10 Jumping Squats Walk 20 ft on tip toes 10 ring dips Skill/Strength: Every Minute on the Minute for 14min Even: 4 Candlestick to Pistols Odd: 4 jumping Muscle Ups (make sure the rings are high enough,Continue reading “Gymnastics July 25th / 28th”

Tuesday July 19th: Warm Up: 50 hollow rocks 50 super man rocks 10 Hang to Active 10 push ups Skill/Strength: EMOM 10min: 1 Strict Pull up + 2 Kipping Pull ups + 2 Chest to Bar Pull ups Workout: 4 Rounds 20 Wall Facing Shoulder Taps 15 Push Press’ with dumbbells (20-35#) Thursday July 21st:Continue reading “Gymnastics July 19th / 21st”

Tuesday July 12th: Warm up: 2 rounds: 10 v-ups 5 handstands (ME Hold) freestanding 200m run Skill Strength: EMOM 10 min on the min – 5 push ups on the :30 mark – 1-3 strict pull ups Workout: Buy In: Run 800m or Row 1000m Then 3 Rounds: 10 HSPU 15 Goblet Squat 20 KB SnatchesContinue reading “Gymnastics July 12th/ 14th”

Tuesday July 5th Warm up: 50 Hollow Rocks, 50 Superman rocks, 15 Kips, 10 Strict pull ups Skill/Strength: EMOTM for 10 minutes: 2 Pull ups + 1 Chest to bar + 1 Bar Muscle up Workout: 3 Rounds For Time: (Unbroken) 5 Snatches @ 73 10 Pull ups 10 Toes to bar 15 OHS @Continue reading “Gymnastics Club July 5th/7th”

Tuesday June 28th Warm Up:  25 V-ups, 10 Push ups, 300m Row Skill/Strength: 1. 3 Min Max Reps Strict Pull Up 2. 3 Min Max Reps Strict Ring Dips 3. 4×4 Pull Overs Workout: For Time: 50 ft HS Walk (Every Break = 4 pull ups) 30 OHS @ 73# (Every Break = 3 pull ups) 20Continue reading “Gymnastics Club June 28th/ 30th”