Category Archives: Gymnastics

Monday October 4th: Warm up  20 cal bike + 8 inch worms + 10 DB strict press + 10 DB push press  1 . EMOM x 12  Odd – +1 SHSPU from last week  Even – :40 max calorie row  2 . AMRAP 5:00  10 push press BB 10 push ups  10 cal row  RestContinue reading “Gymnastics Week 4 October 4th and 7th”

Monday September 27th: Warm up: 3:00 row + 5 wall walks + 5:00 handstand walk practice 1 . EMOM x 12Odd – Strict HSPU +1 rep from last weekEven – :30 max calorie row 2 . WOD:20-15-10-5Handstand push-upsBox jumps200 m AFTER each round 3 . AccessoryAccumulate40 DB bench press40 GHDSU or sit ups Thursday SeptemberContinue reading “Gymnastics Week 3 September 27th and 30th”

Monday September 20th: warm up20 cal bike + 8 inch worms + 5:00 HSW or hold practice 1 . EMOM x 12odd – 50% of max SHSPU or Pushupseven – right amount of HSW distance or wall walks 2 . 2-2-2-3 intervals rest 1:00 between rounds10 hang power cleans10 bar facing burpeesmax HSPU (kipping orContinue reading “Gymnastics Week 2 September 20th and 23rd”

NEW GYMNASTICS 6 WEEK CYCLE STARTS TODAY!! SIGN UP TONIGHT AT 5:30!! Monday September 13th: warm up 2 rounds10 DB press + 5 inch worms + 10 bench dips 1 . Tests:Max strict pressMax SHSPU // push upsMax strict ring dips rest 3:00 between each test 2 . WOD:21-15-9 of:push upsbench press (light to moderateContinue reading “Gymnastics Week 1 September 13th and 16th”

Monday September 6th: Warm up: 2 rounds  200m run + 10 push ups + 10 beat swings + 10 ring rows  1 . EMOM x 10 O- strict pull ups 5-10 E- :30 max sit ups  2 . 10 rounds for time: 3 BMU // 6 pull ups  10/8 calorie bike  3 . Accumulate  20Continue reading “Gymnastics September 6th and 9th”

Monday August 30th: Warm Up:  3:00 bike warm up + :30 bar hang + 10 hand release push ups + 10 beat swings  1 . AMRAP 12:00   4 strict pull ups  8 Hand release push ups  12 DB snatches  QUALITY 2 . For time: Buy in- 20 (10 each arm) single arm DB devil press Continue reading “Gymnastics August 30th and September 2nd”

Gymnastics Monday and Thursday at 5:30 p.m. Monday August 23rd: Warm Up: 2x: 200m run + 12 beat swings + 12 scap pullups + 8 hand release push ups  1 . AMRAP 8:00:  Strict Pull ups x 4-6 Hand release Push-ups x 6-10 Box jumps x 8-12 QUALITY REPS.  2 . Every 3:00 x 3Continue reading “Gymnastics August 23rd and 26th”

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) 10Continue reading “Gymnastics Class 8/21 and 8/23”

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 squatsContinue reading “Gymnastics 8/14 and 8/16”

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 @65Continue reading “Gymnastics Class 7/24 and 7/26”