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Tuesday, May 23, 2023

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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 Run 1 min Bike/Row

10 PVC PT, ATW, GM

:20 PVC shoulder/lat str

5 push-ups

:20 down dog, Spiderman & pigeon

5 hanging shrugs w/ pause

:20 squat grind

10 feet together air squats

-3 min prep-

SOD

E2MOM for 12 min (6 Rounds)

1-5 Muscle-ups (or drills) OR 1-2 Rope climbs / 2-4 Rope pulls

3-5 Single leg squats/leg (Pistols / Box step-offs / Sit to box…)

Bar Muscle-up Drills: https://www.youtube.com/watch?v=8ccBo_HbgMQ

-2 min return to board-

WOD Review: 4 min

-3 min prep-

WOD

AMRAP in 15 min of:

200m Run (Sub: 200m Row / 600m Bike)

5 Push-ups

5 Pull-ups

5 Push-ups

15 Air squats

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