Category Archives: Gymnastics

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 10Continue reading “Gymnastics Class 7-17 and 7-19”

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 WarmContinue reading “Gymnastics Class 7-10 and 7-12”

Tuesday 7-3-18 NO CLASS – My Hubby’s Bday! Thursday 7-5-18 Warm Up: 2 rounds 10 kips 10 pvc rig drill GHD shoulder stretch Skill: Butterfly Pull Ups EMOM 10 min 5 Butterfly Pull Ups Workout: 5 rounds 1 Wall climb 2 min HS Hold 2 Pistols 3 High Box Jumps 2 Broad Jumps 2 RopeContinue reading “Gymnastics Class 7-3 and 7-5”

Tuesday 6-26-18 NO CLASS Thursday 6-28-18 Warm Up: 2 rounds 10 kips 10 pvc rig drill GHD shoulder stretch Skill: Bar MU Skill work 5-10 min EMOM 2-3 Bar MUs Workout: 5 rounds 10 – 2 for 1 WBs 300m Run 15 T2B 100ft OH walking lunge (26# KBs) 10 Push ups

Tuesday: 6/12/18 Warm up: 2 rounds 1 min HS hold 300m run 10 GHD Sit Ups Skill: HSPU’s 2 min OH KB Hold Rest 1 min EMOM 8 min 6-10 HSPU’s Workout: AMRAP 16 min 10 Burpees 10 T2B 10 Cleans @93# 10 GHD Sit Ups Thursday: 6/14/18 Warm up: 2 rounds Skill: Core Work 3×15 ReverseContinue reading “Gymnastics Class 6/12 and 6/14”

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 minContinue reading “Gymnastics Class 6/5 and 6/7”

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 5-31-18Continue reading “Gymnastics Class 5/29 and 5/31”

Tuesday 5-22-18 Warm Up: 2 rounds 1 min HS Hold 50 ft lunge, lunge, squat 10 Back extensions Skill: OH Stability work 5 rounds OH Barbell w/KB walk 20 GHD Sit ups Workout: 8 Rope Climbs 40 T2B 4 Rope Climbs 20 T2B Thursday 5-24-18 Warm up: 500m row 2 rounds 10 hang to activeContinue reading “Gymnastics 5/22 and 5/24”

Tuesday 5-15-18 Warm Up: 2 rounds 5 strict T2B 10 push ups 10 GHDs Skill:HSPUs 2 min KB OH hold Rest 1 min Complete 50 HSPUs AFAP Workout: 150 single-unders 20 bar muscle-ups 10 squat cleans, 115 lb. 150 single-unders 15 bar muscle-ups 15 squat cleans, 115 lb. 150 single-unders 10 bar muscle-ups 20 squatContinue reading “Gymnastics Class 5/15 and 5/17”

NO CLASS THIS WEEK