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.
MHD: Bring in a bath towel on Friday
Review Warm-up and SOD: 5 min
Warm-up together
200m jog
10 leg swings
10 arm circles / direction
5 wall kick-ups or attempts
10 sec HS hold / wall walk-up hold
(If no upside down: 30 sec plank hold)
-2 min prep-
SkillOD
8-10 min to work on your HSPU skill
Kick-up practice
Kipping practice
HS balance work
Headstands
Press to handstands
HS walking for more advanced
Helpful Videos:
Strict HSPU progressions: 6 min: https://www.youtube.com/watch?v=dDzkLbytrc8
Kipping HSPU learning to kip: 5 min: https://www.youtube.com/watch?v=BJUuqvjG3sc
Press to handstands: 7 min: https://www.youtube.com/watch?v=_ZWVmPWxxfE
Not doing handstand work today?
4-5 sets of 50m KB/DB waiters carry/arm
1 min return to board
WOD Review: 4 min
-3 min prep-
WOD
For time:
750/650m Row
20 Deficit handstand push-ups (45/25) (50+ Floor level) (Mod: 5x: 3 push-ups into 1 wall walk-up OR Double DB Strict press)
750/650m Row
20 Strict handstand push-ups (50+ one 10# plate & pad) (Mod: 5x: 2 push-ups into 1 wall walk-up OR Double DB Strict press)
750/650m Row
20 Kipping handstand push-ups (50+ one 10# plate & pad) (Mod: 5x: 1 push-up into 1 wall walk-up OR Double DB Strict press)
*For HSPU: Elevate the floor to decrease your range of motion as needed for each challenge of HSPU.
