Gymnastics 04-17-23
Monday
Push + Pull Endurance
4 Rounds For Time
Max Pull-ups (scale to complete 5 + reps)
Max Ring Dips/Push-ups 5+reps
400m Run
Gymnastics 04-03-23
Monday
Ring Skill Work
3 Rounds For Quality
5 Parallette Pass Throughs
:30 Dip/Ring Support
For Time:
21-15-9
Box Jump Over 30/24
Ring Dip
Gymnastics 03-27-23
Monday
Handstand Skills
9 front squats, weight 1 (heaviest)
9 handstand walks/Bear Crawls, 25 feet (9 Unbroken 5-10 Foot Handstand walk Sections)
15 front squats, weight 2
15 muscle-ups/Jumping Muscle up/Chest To Bar
21 front squats, weight 3 (lightest)
21 chest-to-wall handstand push-ups/Box Handstand Push-ups
Gymnastics 03-20-23
Monday
Bar Muscle Ups
15 E3MOM
Every 3 Minutes Perform
3 Bar Muscle-ups
8 ea Alternating Pistols
35 Double-unders
Gymnastics 03-13-23
Monday
Handstand Progressions
Freestanding Handstand Practice:
Rower Pike-ups
Box Pike Freestanding Lift-offs
Freestanding Hold
For Time
5-4-3-2-1
Wall Walk
10-20-30-40-50
Dumbbell Snatch
Gymnastics 02-27-23
Monday
Skill: Handstand Push-up
For Time
15 KB Sumo Deadlifts
30 Handstand Push-ups
15 Kb Sumo Deadlifts
Rest 1:00
15 Russian KB Swings
20 Strict Handstand Push-ups
15 Russian KB Swings
Rest 1:00
15 American KB Swings
50ft Handstand Walk
15 American KB Swings
Gymnastics 02-20-23
Monday
Pull Up Skill
5 Rounds
10 Box Jump Overs
50 Double Unders/100 Singles
12 Pull-ups/8 Chest To Bar/5 Bar Muscle-up (maximum 2 sets)
250m Row/Ski
Gymnastics 02-13-23
Monday
Handstand Skill
For Time 15:00 Cap
2 Rounds
5 Wall Walks
50ft Dual Kb Walking Lunges (25ft down & Back)
2 Rounds
15 Kipping Handstand Push-ups
50ft KB Front Rack Walking Lunges
2 Rounds
10 Strict Handstand Push-ups
50ft Dual KB Overhead Walking Lunges
Gymnastics 01-30-22
Monday
Handstand Progressions
Freestanding Handstand Practice
Press to Handstand Box Drill
10-9-8-7-6-5-4-3-2-1
Handstand Push-up
Box Jump Over
:20 Handstand hold after each round
Gymnastics 01-23-22
Monday
Bar Muscle-up & Pull-ups
For Time
10 Bar Muscle-ups
30 Dual KB Deadlifts
20 Pull-ups
20 Dual KB Cleans
30 Pull-ups
10 Dual KB Snatches