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 > ATW > good morning
:30 sec PVC lat and shoulder str
3x: push-up > down dog > Spiderman > pigeon
:20 sec bottom of ring dip str
1 unweighted TGU/arm with coach’s cues
3 min prep
SOD
EMOM for 15 min (5 Rounds)
Min 1: 1/arm Turkish get-ups (Mod: 2 Turkish Bridge’s/arm: https://www.youtube.com/watch?v=f9uE47XDDYE)
Min 2: 5-10 Ring dips (Band assisted new method: https://www.youtube.com/watch?v=JJw7zYsAQlk)
Min 3: 4/leg Weighted RDL (https://www.youtube.com/watch?v=-w3gokw_s7w)
-2 min return to board-
WOD Review: 4 min
-3 min prep-
WOD
AMRAP 8 Minutes
2-4-6-8…
Wall walks
4-8-12-16…
DB snatches (total) (50/35) (50+ 35/20)
*Keep ascending the walk-ups by 2 reps and snatches by 4 reps
