Gymnastics Week 3 September 27th and 30th

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”

Gymnastics Week 2 September 20th and 23rd

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”

Gymnastics Week 1 September 13th and 16th

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”

Gymnastics August 30th and September 2nd

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”