Category Archives: Gymnastics

Time to sign up for this months gymnastics class! See you Tuesday at 6 pm! Tuesday January 31st: Warm up: 2 rounds :90 Couch Stretch :45 Pigeon Stretch (each side) :30 right split hold :30 left split hold :30 center split Skill: HS Push Ups 10 Plank to inch worm HS drill 10 Rower PikesContinue reading “Gymnastics January 31st / February 3rd”

Tuesday January 24th: Warm up: 2 rounds 1:00 facing wall HS Hold 10 push ups 10 each side – opposite arm opposite leg raises 20 PVC pass throughs Skill: HS Walking Plank to inch worm HS drill 10 Rower Pikes – If we have a yoga ball try this. Side walking on hands while feetContinue reading “Gymnastics January 24th and 27th”

Tuesday January 17th: Warm up: 2 rounds 1:00 facing wall HS Hold 10 push ups 10 each side – opposite arm opposite leg raises 20 PVC pass throughs Skill: HSPU Walking 5 min of Handstand facing wall – ease feat off and maintain tight core Practice HS Walking EMOM – 10 min 8 shoulder tapsContinue reading “Gymnastics Tuesday January 17th / Friday January 20th”

Monday January 9th: Warm up: 2 rounds 1:00 facing wall HS Hold 10 push ups 10 each side – opposite arm opposite leg raises 20 PVC pass throughs Skill: HSPU 5 min of headstand balancing/HS to headstand work Practice single HSPU’s-driving straight up while lightly making contact with the wall. Try not to put bumContinue reading “Gymnastics Monday January 9th and Friday January 13th”

Tuesday January 3rd: Warm Up: 10 Hang to Active 30 Hollow snaps 30 superman holds w/pvc 10 v-ups Mu positioning: 2×10 – Hip drives on floor 2×10 – rower pikes Kipping practice: spend 5 minutes working on the kip…can you see the bar with straight arms? Drive with arms straight once you have bar inContinue reading “Gymnastics January 3rd and 5th”

Tuesday December 27th: Warm Up: 30 Hollow Body Snaps 30 superman holds w/pvc then 2 rounds: 5 pull ups 5 dips 5 push ups Mu positioning: 10 – Hip drive on floor Kipping practice: spend 5 minutes working on the kip…can you see the bar with straight arms? Drive with arms straight once you haveContinue reading “Gymnastics December 27th and 29th”

Tuesday December 20th Warm Up: 10 Hang to Active 30 Hollow Rocks 30 Superman Rocks Mu positioning: 10 hollow body snaps 10 superman w/pause (use pvc pipe and keep feet together, keeping arms straight) Kipping practice: spend 5 minutes working on the kip…can you see the bar with straight arms? Drive with arms straight once youContinue reading “Gymnastics December 20th / 22nd”

Tuesday December 13th Warm Up: 10 Hang to Active 30 Hollow Rocks 30 Superman Rocks   Max Effort Practice: Toe Nail progression, by now the elbow transition should be smooth and apparent. Pull deep turn over smooth. A: 10×1 Toe Nail Negative *Slow as possible B: 7×1 ME Hollow Body Ring Pull Up (False Grip, ringContinue reading “Gymnastics December 13th and 15th”

It is that time! Sign up for this months Gymnastics Class this Tuesday at 6 pm. This month is all about Muscle ups!!  Tuesday December 6th Warm Up: 10 Hang to Active 30 Hollow Rocks 30 Superman Rocks   Max Effort Practice: Toe Nail progression, by now the elbow transition should be smooth and apparent.Continue reading “Gymnastics December 6th / December 8th”

Tuesday November 29th Warm Up:  2 rounds 5 pull ups 5 push ups Run 200m   Skill Strength: Max Effort A: Practice Toe Nail strict transition  B: 7×1 Muscle Up Negative *Preform with as much control as possible, lower to rings place toes on ground transition through and to kneeling  Strength A: Practice Gymnastic Swing  A1: 4×8Continue reading “Gymnastics November 29th / December 1st”