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Thursday, December 22, 2022

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Thursday (Gymnastics Focus)

*The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and SOD: 5 min

Warm-up together

2 min bike/row

10 PVC pass thru

:30 standing lat /shoulder & chicken str

3x: pushup > down dog > pigeon > spider

:30 sec squat grind str

5 lateral lunge steps/leg

10 hollow rocks

10 sec HS or plank hold

-3 min prep-

SOD

EMOM for 10 min (5 Alt Rounds)

Odd min: 6-8 Ab-wheel roll-outs or Erg seat roll-outs

Even min: Press to freestanding or wall supported Headstand (https://www.youtube.com/watch?v=2fbae9zztg4) OR Press to Handstand (advanced: https://www.youtube.com/watch?v=ovyG1n6Mh_g) (Mod: KB Bottom’s up carry: (https://www.youtube.com/watch?v=V3FjmLsXRBU)

2 min return to board

WOD Review: 4 min

-3 min prep-

WOD

For total time:

Part 1: 10-8-6-4-2

HSPU (50+ 1 pad)

Pistols (total) or Candlesticks (both RX)

Directly into….

Part 2: 10-9-8…1 of:

Lateral lunges (per side)

Plate Russian twists (per side) (25/15) (50+ 15/10)

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