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 or 1 min bike/row
10 PVC PT > ATW > GM
:20 PVC lat & shoulder str
:20 down dog, pigeon, & Spiderman
10 pushups
5 hanging shrugs w/pause
3-5 pull-ups or 1-2 negatives
:20 squat grind
3-5 PVC or BB cycles: 1 PC > 1 HPC > 1 SC
-5 min prep-
SOD
E2MOM for 12 min (6^ Rounds)
1-3 Muscle-ups / 1-5 Strict pull-ups / 5-8 Ring rows … (choose an upper body gymnastics pulling skill)
And
1 BB complex: 1 Power clean > 1 Hang power clean > 1 Hang or Full squat clean (Sub: 1 Hang/Power clean > Front squat) (ascend as you see fit)
*Complete all movements in the same 2 min
-3 min clean up and return to board-
WOD Review: 4 min
-3 min prep-
WOD
AMRAP 15 of:
30 Dubs
5 Unbroken Power cleans (135/95) (50+ 95/65) (60+ 85/55)
10 Burpee box jumps overs (24/20) (50+ 20’ all – jump or step)
*If you drop the BB mid set = 5 sit-up penalty
