Gymnastics 11-28-22

Monday
HSPU + Walking
Conditioning Complex
10 AMRAP
10 Right Arm OH Squat
10 CTB Pull-ups
10 Left Arm OH Squat
5 Ring Muscle-ups


Gymnastics 11-21-22

Monday

Skill: Muscle Up

Kipping Ring Muscle Up Complex
4 Rounds
6 Kipping Ring Pull Drill (flat pull)
6 Ring Dips
3 Controlled Muscle-up Negatives

Conditioning Complex
10 AMRAP
10 Right Arm OH Squat
10 CTB Pull-ups
10 Left Arm OH Squat
5 Ring Muscle-ups


Gymnastics 11-14-22

Monday

Skill: Ring Muscle Up Progressions

4 Rounds
6 Ring Kips
6 Russian Dips
8 TTB
20 Wall Facing Shoulder Taps

 


Gymnastics 10-17-22

Monday
12 AMRAP
3 TTB
3 Burpees
40m Shuttle Run (10m Down & Back x 2)
+ 3 Reps every round


Gymnastics 10-17-22

Monday
12 AMRAP
3 TTB
3 Burpees
40m Shuttle Run (10m Down & Back x 2)
+ 3 Reps every round


Gymnastics 10-10-22

Monday
Skill: Muscle Up
6-5-4-3-2-1
Strict Muscle-up
Overhead Squat @ BW/.75


Gymnastics 10-10-22

Monday
Muscle Up
6-5-4-3-2-1
Strict Muscle-up
Overhead Squat @ BW/.75


Gymnastics 10-3-22

Monday
HSPU + Walking
Intervals
3:00 work 1:00 Rest
4 Rounds AMRAP
20' Handstand Walk Buy In
12 Handstand Push-ups
10 Box Jump Over
20' D-ball Carry


Gymnastics 09-26-22

Monday
Kipping Skill
For Quality:
3 Rounds
20-30s Ring Support with Turnout
6 Banded Chest to Bar/Ring Pull-ups @20X2 Tempo

3 Rounds
5:00 Work 1:00 Rest
6 TTB
9 CTB/Pull-up
12 Ring Push-ups/Ring Dips


Gymnastics 09-19-22

Monday
HSPU
2 AMRAP 1:00 Rest Between Rounds
5 Rounds
9 HSPU
35 Double-Unders
Max Handstand walk in Remaining Time