Category Archives: Gymnastics

Tuesday – 5-1-18 Warm up: 2 rounds 10 Kipping box drill 10 GHD Sit Ups slow 10 Back Ext. run 300m Skill: Butterfly Pull Ups Box Butterfly Drill EMOM 10 min 7 Butterfly Pull Ups Workout: 10 HSPUs 20 Pull Ups 10 HSPUs 30 T2B 10 HSPUs 40 pistols 10 HSPUs 50 OH Walking LungeContinue reading “Gymnastics Class 5/1 and 5/3”

Tuesday – 4-24-18 Warm up: 2 rounds 10 GHD Sit Ups slow 10 Back Ext. run 200m Skill: Ring MUs Low Ring Transitions MU Contraption – weighted if you can EMOM 10 min 2 Jumping MUs Workout: AMRAP 12 min 6 Parallete pass throughs 8 T2B 10 Alt OH lunges @ 35#KB’s Thursday 4-26-18 Warm Up:Continue reading “Gymnastics 4/24 and 4/26”

Tuesday – 4-17-18 Warm up: 2 rounds 10 GHD Sit Ups slow 10 Back Ext. run 200m Skill: Ring MUs Low Ring Transitions MU Contraption – weighted if you can EMOM 10 min 2 Jumping MUs Workout: AMRAP 12 min 6 Parallete pass throughs 8 T2B 10 Alt OH lunges @ 35#KB’s Thursday – 4-19-18 Warm up: 2Continue reading “Gymnastics Class 4/17 and 4/19”

Tuesday – 4-10-18 Warm up: 2 rounds 10 ring row’s false grip 10 ring dips 10 broad jumps Skill: Ring MUs work on technique – 5 min pull up contraption low ring transitions hip drive transitions EMOM 10 min 2-3 Jumping Ring MU’s Workout: * break up work as you see fit 100 pull upsContinue reading “Gymnastics Class 4/10 and 4/12”

Tuesday – 4-03-18 Warm up: 2 rounds 5 slow strict T2B 50 ft lunge, lunge, squat 10 jumping squats Skill: Butterfly Pull Ups work on technique – 5 min Tabata Butterfly PU’s * goal to get consistent 3-4 unbroken Tabata Hollow Rocks Workout: 100 Double Unders 80 Burpees 60 Wallballs 40 Box Jumps 60 WallContinue reading “Gymnastics workouts 4/03 and 4/05”

Tuesday – 3-27-18 Warm up: 2 rounds 10 bench leg raises GHD shoulder stretch run 200m Skill: T2B EMOM 16 min even: 6 T2B odd: 10 GHD sit Ups Workout: 10 Double Unders 10 KB Swings (American) 10 Wall Balls 20 Double Unders 20 KB Swings 20 Wall Balls 30 Double Unders 30 KB Swings 30Continue reading “Gymnastics 3/27 and 3/29”

Tuesday – 3-20-18 Warm up: 2 rounds :30 headstand (start in tripod) 10 push ups 50ft super long reach lunges Skill: OH Stability and Core 5 rounds 50 ft OH walk with barbell and KBs 15 GHD sit ups Workout: work up to heavy 3 rep  strict press As many unbroken sets of HSPUs inContinue reading “Gymnastics 3/20 and 3/22”

Tuesday – 3-13-18 Warm up: 2 rounds 5 pull up negatives 5 rig dips GHD shoulder stretch Skill: Bar MU’s Every 30 Sec for 3 min 3 pull ups Then… Low bar bar MU drill Then… EMOM 8 min 1-2 bar MUs (with band or box if needed) Workout: 21-15-9 Strict press @65 Deadlift @155Continue reading “Gymnastics 3/13 and 3/15”

Tuesday – 3-6-18 Warm up: 2 rounds 5 ring pull up negatives 5 ring dips GHD shoulder stretch Skill: Ring MU’s 1 x 10 – Pull up to sternum on rings 1x 10 ring transitions 1x 5 big kips supported Ring MU’s Workout: 3 rounds 10 – HSPU’s 10 – L-Pull Ups 10 – Ring DipsContinue reading “Gymnastics Class 3-6 and 3-8”

Tuesday: 2-13-18 Warm up: row 500m Lunge stretch 30 hollow rocks 30 Superman’s Skill: Chest to Bar 2 rounds 1 min static pull up hold – chin over bar 2 min HS Hold Then… Every 30 Sec for 5 min 4 C2B Workout: AMRAP 5 min 3 Deadlifts @185 7 HSPUs Thursday: 2-15-18 Warm Up:Continue reading “Gymnastics workouts 2-13 and 2-15”