Category Archives: Gymnastics

Tuesday 10-3-17 Warm Up: 2 rounds 1 min HS Hold 1 min hollow hold 1 min superman hold Skill: HS walking 10min HS walking practice HS box drill 3×5(each way) side wall walks 3×8 shoulder taps Workout: AMRAP 10min 5 T2B 10 parallete pass through a 5 OHS @53-83# All Week Homework: 3×25 GHD SitContinue reading “Gymnastics Class 10/3 and 10/5”

Tuesday 9-19-17 Warm Up: 2 rounds 20 sit ups 10 push ups 15 air squats Skill: HSPUs Max effort kipping HSPUs EMOM 8 min 2 strict HSPUs Workout: 4 Rounds For Quality Max Reps UB HSPU Match Number in OHS @ 95# All Week Homework: 3×25 GHD Sit Ups 3×15 s – back extensions 3xMEContinue reading “Gymnastics September 19th and 21st”

Tuesday 9-5-17 Warm Up: 2 rounds ME HS hold 10 leg raises 5 push ups Skill: HSPUs EMOM 12 min even: OH walking lunge w/KBs odd: 6-8 HSPUs Workout: 25 Thruster @65 10 strict pull ups 25 Double Unders 10 kipping pull ups 25 box jumps 10 C2B 25 Thrusters @65 All Week Homework: 3×25Continue reading “Gymnastics Workouts Sept. 5th and 7th”

Tuesday: 8-29-17 Warm up: 2 rounds 8 Ring Rows 5 Dips 200m Row Skill: Ring MUs 4×2 Low ring transitions EMOM 12 min odd – 5 ring pull up to sternum even- 3 low ring transitions Workout: AMRAP 12min 3 Wall Walks 6 Cals on Rower 9 Thrusters Wednesday: 8-30-17 Warm Up: 2 rounds 1Continue reading “Gymnastics 8-29 and 8-30”

Tuesday 8-22-17 Warm Up: 2 rounds ME HS hold 10 leg raises 5 push ups Skill: HSPUs 2min OH KB hold then rest 1 min… EMOM 8 min 6-8 HSPUs Workout: 21-15-9 Burpee to target T2B All Week Homework: 3×25 GHD Sit Ups 3×15 s – back extensions 3xME ring to sternum rows 5×5 LowContinue reading “Gymnastics August 22nd and 24th”

Tuesday 8-15-17 Warm Up: 2 rounds 5 pull ups 10 big kips 5 hips drives on floor Skill: Bar MUs 5 min work without assistance EMOM 10 min 2 Bar MUs Workout: AMRAP 15min 7 HSPUs 200m Row Walk 30 ft 10 squats walk 30ft – 83# All Week Homework: 3×25 GHD Sit Ups 3×15Continue reading “Gymnastics August 15th and 17th”

Tuesday 8/1 Warm Up: 2 rounds: 10 hang to active 30 hollow rocks 5 pull up negatives Skill: Bar MU’s Low bar work EMOM 10 min 2 Bar MUs Workout: 4 rounds 8 Parallette Pass Through’s 8 Snatches @ 73-93# 8 low ring arches Thursday 8/3 Warm Up: 2 rounds: 1 min HS hold 15Continue reading “Gymnastics workouts 8/1 and 8/3”

Monday 7-24-17 Warm Up: 25 ft slow walking lunge with trunk twist 30 hollow rocks 30 supermans Skill: T2B 3×5 L sit raise ups 3×10 Bench Full ROM leg raises 3×5 kipping T2B (keep body in control, try not to swing like a pendulum) Workout: 10,9,8…1 Ring Dips Ring Rows to sternum (make them challenging!Continue reading “Gymnastics Class 7-24 and 7-26”

Monday July 17th: Warm Up: 2 rounds 10 Mountain Climbers 20 pvc pass through Run 200m Skill: Ring MUs Low ring stabilization and transition drills 3×1 ring pull up to sternum EMOM 8 min 2 Banded MU transitions Workout: 15min AMRAP 5 Burpees 5 C2B 5 HSPUs All Week Homework: 3×25 GHD Sit Ups 3×15Continue reading “Gymnastics July 17th and 20th”

Monday July 10th: Warm Up: 2 rounds 1 min HS Hold 10 push ups Attempt a headstand then banded shoulder stretch Skill: HSPUs for fun: try partner HS walking then… 2 min oH KB Hold Then… EMOM for 6 min 4-8 HSPUs Workout: 21-15-9 Burpee Pull ups Push Press V-ups All Week Homework: 3×25 GHDContinue reading “Gymnastics July 10th and 12th”