Category Archives: Gymnastics

Wednesday 7-5-17 Warm Up: 3 rounds :20 bottom of the ring hold :20 top of the ring hold :30 GHD sit up parallel hold then banded shoulder stretch Skill: Ring Dips Kipping practice Then… Every 30 sec for 6 min 3 unbroken ring dips Workout: 15min AMRAP 15 GHD sit ups 10 pistols 5 HSPUsContinue reading “Gymnastics Class 7/5 and 7/6”

Monday 6-26-17 Warm Up: 3 rounds ME pull up hold :30 GHD sit up parallel hold 5 burpees then banded shoulder stretch Skill: Butterfly Pull Ups Low Bar form practice Then… Every 30 sec for 6 min 3 butterfly pull ups Workout: AMRAP 15 min 3 Bar MUs 6 HSPUs 6 Burpee Box Jumps 3Continue reading “Gymnastics Class June 26th and 28th”

Tuesday 6-20-17 Warm Up: Row 500m 1 min plank hold :30 l-sit hold Skill: HSPUs 5×1 kick up to band, 5 contract shoulders 2 min KB OH hold Then… EMOM 6 min 5 strict HSPUs Workout: 4 rounds 15 ft HS walk 15 Push Press @73-83# All Week Homework: 3×25 GHD Sit Ups 3×15 sContinue reading “Gymnastics Class 6-20 and 6-22”

Wednesday June 14th: Warm Up: 2 rounds 20 air squats 1 min HS hold 10 GHD sit ups Skill: HS holds 5×1 kick up to band, 5 contract shoulders 5×1 HS forward roll Then… EMOM 6 min 5 strict HSPUs Workout: AMRAP in 12 minutes 2 Rope Climbs 6 T2B 18 Dubs All Week Homework:Continue reading “Gymnastics June 14th and 16th”

Monday June 5th Warm Up: 2 rounds 20 air squats 1 min HS hold 10 GHD sit ups Skill: HS holds 5×1 kick up to band, 5 contract shoulders 10×1 HS forward roll Workout: 3 rounds for time 10 candlestick pistols 10 cleans @93# 10 HSPUs (6 if you do strict) All Week Homework: 3×25Continue reading “Gymnastics June 5th and 7th”

Monday May 22nd: Warm Up: 2 rounds 200m run 1 min HS hold 10 GHD sit ups Skill: HS and L sit Drills 5×6 Wall facing rotating HS drill 5×2 Med ball to HS drill 8×1 parallelette L-sit plank drill Workout: 10 Rounds for time 5 HSPUs 5 Pull Ups 5 T2B All Week Homework:Continue reading “Gymnastics May 22nd and 25th”

Wednesday May 17th: Warm Up: 2 rounds 10 ring rows :30 plank hold 10 GHD sit ups Skill: Bar MU Low bar MU practice then… EMOM 12 min 1-2 Bar MUs Workout: 5 rounds 7 thrusters @95 3 rope climbs All Week Homework: 3×20 GHD Sit Ups 5×5 Ring Strict Pull Ups – try toContinue reading “Gymnastics May 17th and 19th”

Monday May 8th: Warm Up: 2 rounds 10 Ring kips 10 ring rows 10 ring dips Skill: Ring MU L-Sit hanging from rings – accumulate 2 min in 3 min then… EMOM 6 min 2 Ring MUs (with bands) Workout: 21-15-9 T2B HSPU All Week Homework: 3×20 GHD Sit Ups 5×5 Ring Strict Pull UpsContinue reading “Gymnastics May 8th and 10th”

Monday May 1st: Warm Up: 2 rounds 10 Ring kips 10 ring rows 10 ring dips Skill: Ring MU EMOM 12 min 1-2 Ring MUs (with bands) Workout: 5 Rounds 2min AMRAP 5 C2B 20 Double Unders All Week Homework: 60 Hollow Rocks 5×5 Ring Strict Pull Ups – try to pull to sternum 5×5Continue reading “Gymnastics May 1st and 3rd”

Monday April 24th Warm Up: 2 rounds 10 kips 10 ring rows 10 ring dips Skill: Ring MU 10 min practice EMOM 12 min 1-2 Ring MUs (with bands) Workout: Half Mary 10 min AMRAP 5 HSPU 10 Pistols 15 Pull ups All Week Homework: 60 Hollow Rocks 5×5 Ring Strict Pull Ups – tryContinue reading “Gymnastics April 24th and 26th”