Category Archives: Gymnastics

Tuesday: 2-6-18 Warm Up: 2 rounds 10 slow calf raises banded ankle stretch – 20 sec each ankle 10 goblet squats   Skill: Pistols technique overview EMOM 10 min 6 weighted pistols w/ 15-26#   Workout: NOT FOR TIME 5 rounds 50 ft Yolk Carry 15 wallballs – 20# to 9ft 2 heavy power cleansContinue reading “Gymnastics Class 2-6 and 2-8”

Tuesday: 1-30-18 Warm Up: 15 side leg swings (each leg) 15 front to back leg swings (each side) Hurdle stretch Back Stretch Splits! Skill: Hand Stands Work on free handstands, tight hollow position. Utilize wall if needed. 3 rounds 10 Rower pikes 2 around the world – on box (1 each direction) 8 Shoulder Taps 10Continue reading “Gymnastics Class 1/30 and 2/1”

Monday: 1-22-18 Warm Up: 2 rounds Max Deadhang 10 leg raises on bench 1 min plank Skill: Knee to Elbow Do max set then… EMOM 10 Min 75% of Max reps Workout: 5 rounds 1 rope climb 20 Double unders 10 GH Sit ups Wednesday: 1-24-18 Warm Up: 2 rounds 10 Jumping Squats 20 calfContinue reading “Gymnastics Class 1/22 and 1/24”

Tuesday 12-12-17 Warm Up: 10 GHD Sit Ups 10 Back Extensions 50 ft squat, lunge, lunge   Skill: HSPU’s EMOM 16 min even: 6-8 HSPUs odd: 10 KB OH Walking Lunge   Workout: 100 T2B *every minute on the minute stop and do 5 burpees All Week Homework: 3×25 GHD Sit Ups 3×15 s – backContinue reading “Gymnastics 12/12 and 12/14”

Tuesday 12-5-17 Warm Up: 2 rounds 10 Push Ups 10 empty bar strict press 10 GHD Sit Ups Skill: HS Work 4 sets of…(feet on box) 1 HSPU, 1 Shoulder Tap (each side), 1 incline push up 2 HSPUs, 2 Shoulder Taps, 2 incline Push ups 3 HSPUs, 3 Shoulder Taps, 3 incline push upsContinue reading “Gymnastics Class 12-5 and 12-7”

Tuesday 11-28-17Warm Up: 2 rounds 1 min HS hold 30 Hollow rocks 200m run Skill: HSPU’s EMOM 16 min even: 6-8 HSPU’s odd: 10 Push ups Workout: 3 rounds Run 400m 20 Pull Ups 20 GHD Sit Ups All Week Homework: 3×25 GHD Sit Ups 3×15 s – back extensions 3xME ring to sternum rowsContinue reading “Gymnastics Class 11-28 and 11-30”

Tuesday 11-21-17 Warm Up: 2 rounds 1 min HS hold 30 Hollow rocks 200m run Skill: HSPU’s Hold KBs OH for 2 min then… EMOM 10 min 6-8 HSPUs Workout: 3 rounds 2 Rope Climbs (legless if you can) 15 T2B 20 OHS @ 63# (overtime you drop do 5 burpees) All Week Homework: 3×25Continue reading “Gymnastics 11-21 and 11-24”

Tuesday 11-14-17 Warm Up: 10 GHD Sit Ups 10 Back Extensions 50 ft squat, lunge, lunge Skill: HSPU’s EMOM 10 min perform this many reps: (goal * 2)/ 10 If this is a fractional number (eg 2.4) then do different numbers of reps each minute. Total reps for the workout should always be your goal xContinue reading “Gymnastics Class 11/14 and 11/16”

Tuesday 10-24-17 Warm Up: 10 GHD Sit Ups 10 Back Extensions 50 ft squat, lunge, lunge Skill: Bar MU’s 5-10 min work on warming up and attempts -banded PVC pipe lateral pulls EMOM 10 min 1-2 Bar MU’s Workout: 21-15-9 For time Back Squat 135/95 Pull Up GHD Sit Up All Week Homework: 3×25 GHD SitContinue reading “Gymnastics 10/24 and 10/26”

Tuesday 10-17-17 Warm Up: 2 rounds 10 push ups 10 GHD sit ups 5 pull ups Skill: Ring MUs Every 90 secs for 10 sets 3 self assisted ring pull ups+3self assisted ring my transitions+3 ring dips Workout: “Tabata Gymnastics Gone Bad” Complete 40 intervals of 20 seconds of work followed by ten seconds ofContinue reading “Gymnastics 10/17 and 10/19”