SUNDAY WORKOUT (FIT)
Skills day! Come in and practice any gymnastics skills you want for the hour to prep for the coming test week!
THURSDAY WORKOUT
Fun skills and sprints… SKILLS: Every 1:30 for 6 total rounds (3 each): ODD – Rope climbs, Legless Rope Climbs, Pegboard practice * Work for 45-60 seconds EVEN – Wall Walks, Lateral Wall Walks, Handstand Walk progressions or Walking (As long as you can safely do so) * Work
THURSDAY WORKOUT
18.1 tonight so let’s work some skills under fatigue… Approach this one with a lower level of intensity and lower reps if you’re doing the workout on Friday… SKILL/WORKOUT: Every 1:30 for 18:00 (4 rounds each) up to 27:00 (6 rounds each) perform: 1st 1:30 – 1:00 of
THURSDAY WORKOUT
Skills and long…. SKILLS: Handstands, Kick Ups, Headstands, HSPUs and Kipping/Freestanding + Rowing Skill for Calories * 15-20 minutes WORKOUT: 3/5 Toes 2 Bar 6/10 Strict HSPUs (AbMat only or Box) 12/15 Calories on the Rower * 20 minute AMRAP * POST ANY MILESTONES AND TOTAL ROUNDS
THURSDAY WORKOUT
Skill day! GYMNASTICS: 10 minutes of skill on Rope Climbs & Ring/Bar Dips Then… 10 minutes EMOTM of: Odd Minutes – 1-2 Legless Rope Climbs or 1-2 Leg Assisted or :30 Climb as high as you can (No seated) Even Minutes – 3-6 Bar/Ring Dips @ Slow Tempo (3
THURSDAY WORKOUT
Run, run, run… SKILLS: Handstand Push Ups and Bar Muscle Ups progressions for 10-15 minutes as you work up for the other movements in the workout to come… WORKOUT: 400m Run 21 STRICT Chest 2 Bar Pull Ups 400m Run 18 Cleans from the Floor (105/155#)(75-80% 1RM Snatch)
THURSDAY WORKOUT
Skills and a pacing challenge… SKILLS/TECHNIQUE: Kipping Pull Ups & Kipping Muscle Up practice for 10:00 … Kipping HSPUs & freestanding HSPUs practice for 10:00 WORKOUT: 5 Burpees 10 Med Ball Slams (20-25/25-35#) 15 Cals on the Row, Bike or Ski * 10 rounds for consistency… (20:00 cutoff)
THURSDAY WORKOUT
New gymnastics work! SKILLS: 5-10 minutes Handstand Push Up positioning review and practice SKILL/TESTING: Every minute for 10 minutes: ODD – 1-2 Weighted Chin/Pull Ups (Scale – 1-2 Bodyweight, 2-3 Seated, 5 sec weighted Negatives) EVEN – 1-2 Strict Deficit HSPUs (Scale – Slightly above parallel or box)
THURSDAY WORKOUT
Gymnastics strength and skill starts! Based off how you tested out on Strict Pull Ups & Dips last week perform the following: BODYWEIGHT STRENGTH: Do 1 set of Strict CTB, Chin Above Bar or Partial Pull Ups (50% of your best set from last week… If you got
THURSDAY WORKOUT
Skill and some volume… SKILL WORK: Toes 2 Bar/Skin the Cats/Bar Uprise & Double Unders & Triples * 10-15 minutes to play WORKOUT: 50 Double Unders (Unbroken, if possible) *Pick a number that takes 45-60 secs 30 Back/Front/Overhead Squats (65#/95#) *Round 1 – Back, Rd 2 – Front,
THURSDAY WORKOUT
Skills and a test… SKILL PRACTICE: Pick any of the following and practice for 10 minutes: 1. Handstand Push Up/HS Walking 2. Kipping Pull Ups/Rope Climbs WORKOUT/CAPACITY TEST: “Burgeron Beep Test” Every minute on the minute for as long as you are able to complete the work in
SUNDAY WORKOUT (FIT)
Get upside down… Part II! SKILL/STRENGTH: 1 Rep Strict Handstand Push Up for Max Depth in 10 minutes WORKOUT: Hang Power Snatch (93#/135#)(65% 1RM) STRICT Handstand Push Ups 15-12-9-6-3 * After each completed round you must complete 3 Muscle Ups/5 CTB Pull Ups (No cutoff… There will be
FRIDAY WORKOUT
Skills and squats! Check back again to what you did last Friday and try to progress both movements!! SKILLS: 5 minutes Practice Muscle Ups & Handstand Push Ups for 5 minutes to figure out how you want to perform the workout to follow… GYMNASTICS VOLUME: 10 minutes
FRIDAY WORKOUT
Check back to Thursday, April 28th on this one! SKILLS: Practice Muscle Ups & Handstand Push Ups for 10 minutes to figure out how you want to perform the workout to follow… GYMNASTICS VOLUME: Every minute on the minute for 10 minutes perform the following: ODD minutes –
THURSDAY WORKOUT
Skill day! SKILLS: Practice Muscle Ups & Handstand Push Ups for 10 minutes to figure out how you want to perform the workout to follow… GYMNASTICS VOLUME: Every minute on the minute for 10 minutes perform the following: ODD minutes – 1-5 Muscle Ups (Work on slight band
FRIDAY WORKOUT
16.2 Prep! SKILLS: Toes 2 Bar & Double Unders * Start on the Rings, if needed, and work your way to trying to string them on the bar * 5-10 minutes of practice depending on class sizes POWER/SKILL: 4-6 rep Touch and Go SQUAT Cleans * Try to
FRIDAY WORKOUT
Another great testing week! Hundreds of PRs this week! MOBILITY: 10 minutes Spend some extra time (5-10 minutes) working some of the new shoulder mobility drills we have done this week plus floss and roll out your lower body too… SKILL: 20 minutes GHD Sit Ups &
FRIDAY WORKOUT
Time for a fun day… Come in and get gymnasty! SKILL/GYMNASTICS: We will work through the following for 10-15 minutes at each station trying to improve your positions and do something you’ve never done before: 1st 10-15 minutes: Headstands, Freestanding Handstand Holds, Wall Assisted Handstand Holds, Handstand
MONDAY WORKOUT (FREE FOR ALL!)
Spend some time upside down and the bike is back! SKILL: 20 minutes Kipping Handstand Push Ups & Handstand Walking * Work to a moderately challenging depth and work on a smooth, efficient kip ONLY if you have the prerequisite strength otherwise practice your kip using a Go Mat
MONDAY WORKOUT
Today starts our 4-5 week training cycle working on Pull Ups/MUs, DLs & rowing… SKILLS: Muscle Ups & Ring/Bar Dips (No Pull Ups) * Work on proper Ring positions a the big emphasis today… Neutral on the way into the dip and a slight turn out with a quick