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
Gymnastics 09-12-22
Monday
Kipping Pull Ups
3 Rounds
6-8 Parallette Shoot Throughs
:10-:20 Single Arm Hang (Ring assisted)
Skill Work Kipping Pull-up
3 Rounds
300m Run
Max Pull-ups Unbroken
Max Ring/Box Dips Unbroken
Gymnastics 08-29-22
Monday
Handstand Walk Progressions
Handstand skill work. Turns & walking
5 Rounds
8 Knees to elbow
8 Alt Dumbbell snatch/Squat Snatch/KB Squat Clean
10 Foot Handstand Walk + Turn + 10ft Handstand Walk Scale to Cartwheels and bear crawls
Gymnastics 07-25-22
Monday
Dips and TTB
Complete as many rounds as possible in 10 minutes of:
10 Ring dips/Jumping ring Dips
10 Box jumps
10 Toes-to-bars
♀ 24-in box ♂ 30-in box
Gymnastics 07-18-22
Monday
Focus: Dips and TTB
4 Rounds
8 Ring Pull-ups
:20-:30 Ring support
10 Hollow Rocks
:20-:30 Bottom of Ring support
Gymnastics 07-11-22
Monday
Kipping and HSPU
"100 Foot Walk 2.0"
For Time
10-9-8-7-6-5-4-3-2-1
Handstand Push-ups
Toes-to-bar
After each round complete 10 foot handstand walk or bear crawl
Gymnastics 06-27-22
Monday
Skill: HSPU
9 EMOM
6 Parallette Pass Throughs
:30 Banded Plate Plank Walk-ups
:20 Freestanding HS Hold
12 AMRAP
5 D-ball Cleans
4 10' Section Carries
3 Deficit HSPU