Warm up

E: Trash on my yard

T: Jog (down and back)

10 jumping jacks

Shuffle (down and back)

10 jumping jacks (change arm position)

Carioca (down and back)

10 jumping jacks (change arm position)

Bear Crawl (down and back)

10 jumping jacks (change arm position)

Chest stretch (on floor-hold at least :30 each side)

Open book stretch X5 each side

Ring rows X5

Ring Dip Hold :05-:10

Bar Hang :15

**Stretch anything else that feels tight

 

Skill 

E: KB Deadlifts (or DB) and Jump Rope

T: Bar/Ring Dip Skill Work 

Progressions:

  1. Bar Hold
  2. Bar Negative
  3. Bar Dip
  4. Ring Hold
  5. Ring Negative
  6. Ring Dip-toe assisted

 

Workout

E: 6:00-8:00 AMRAP

5 ring rows

5 KB Deadlifts

15 Jump Rope

T: Gymnastics Skill Work (Athletes will rotate every minute for 20:00)

**Work for :40-:45 at each station, rest the remainder of each minute.

1st minute: Toes to Bar (scale to knees to elbow-can use rings as well)

2nd minute: STRICT HSPU (scale to wall walk hold, handstand kick up hold, HSPU negative)

3rd minute: STRICT Pull-ups

4th minute: Rest

 

Game 

Kids’ Choice

Megan Kestel

Written by: Megan Kestel

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