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:
200m jog
10 leg swings/leg
30 sec couch / leg
30 sec fig 4/leg
5 squats to WB
3 lunges/leg
-2 min prep-
SOD
EMOM for 8 min (4 alt rounds)
Odd min: 10 MB candlesticks (https://www.youtube.com/watch?v=2UPefbIKwCE)
Even min: Handstand hold (time = ath choice)
Video Tutorials:
Short HS kick-up (2 min): https://www.youtube.com/watch?v=gmn_XhLexd8
Long HS Kick-up (17 min): https://www.youtube.com/watch?v=DHiT42EggIg
-1 min return to board-
WOD Review: 4 min
-4 min prep-
WOD
For time: (24 min cap)
50-40-30-20-10 of: Air squats to butt ball
5-4-3-2-1 of: Strict HS Push-ups (50+ 1 pad) (Mods: Plates & pad, box pike push-ups, seated DB strict OHP)
*After each set of HSPU:
200m WB run/carry (Mod: 600m bike holding a DB in one or both hands)
24 WB hold alt forward stepping lunges (MHD: Traveling or stationary/ Salem: Lunging down turf)
