The 12 Days of Gymnastics skills!

12-22-13

So we will not be concentrating on a single skill but practicing all of the ones we have worked on throughout the year. Here is the 12 days of gymnastics, done as the song would be sung.....



1: Wall Climb
2: Dips
3: Pull Ups( Modified- ring rows)
4: Pistols- each leg
5: HSPU
6: Wall Balls
7: Double Unders
8: Burpees
9: Sit Ups- (Adv- T2B)
10: Push Ups
11: Air Squats
12 High Box Jumps


It goes a little like this..

1 Wall climb... 1 wall climb,2 dips.... 1 walls climb, 2 dips, 3 Pulls ups...... 1 wall climb, 2 dips, 3 pulls ups, 4 pistols each leg..... all the way til the 12th day of Christmas!!

STRICT Handstand push ups

Sunday Dec 1, 1023

Obstacle warm up: 3 min

• Hurdles
• crab walk
• Running Jump Rope
• Ring swing 

Skill Set warm up movement patterns:

• 5 PVC pipe Strict Press
• 5 Candle stick stand up
• 5 Indian push ups
• 10 sec HS hold OR taps in plank

Focus Work: Handstand Push Up

• Floor- L1
• Box- L2
• Handstand position- RX
• Plates/paralettes- Adv

WOD: EMOM for 10 min of

• 2 HSPU- scale to appropriate level
• 4 Pistols- 2 each leg- scale as needed
• 6 box jumps

Cash out:  3 minutes of as many as possible of double unders

Kipping for Pull Ups and Kipping to Connect toes 2 Bar

I. Warm up 3 rounds:

• 100 M run/Row
• 10 OHS with PVC
• 10 Dislocates
• 3 Bridge ups

II. Kipping Positioning

• 20 Sec Hold x 3 sets Hollow Holds on a dynamax Ball
• 5 Hollow rocks x 3 sets 
• 5 Superman Rocks x 3 sets

III. Partner Work

•  :10 sec shoulder retractions x3
• Dead Hang pull up - or attempts
• 3 of 5 sets of swing stops
• 3 hand releases
• Partner spotted kips.
• For those who are trying to connect I will cover the transition.

IV: Kipping for the T2B

V. WOD

21-15-9

Double Unders/Singles-40-30-20

Kipping pull ups/ring rows(newbies)

Box Jumps

The Muscle Up

We did this in September and several people were very close, gymnastics is a numbers game you need to put in a LOT of reps to get your body to create muscle memories and good movement patterns. Lets do this!

I will be giving a clinic style class on Muscle ups. We will be going over lots and lots of ways to do transitions for the muscle ups and will hopefully have a few success stories by the end of the day.

Warm Up: Dynamic gymnastics style

Shaping:

• Hollow hold
• Arch Hold
• Grip

Warming up 3 rounds:

3 Pull Ups- strict

3 Push Ups- elbows IN

Transition:

• 3 reps 3 sets of Pike turn over on the floor
• Low Rings- 3 reps 3-4 sets( or more) of the turn over with press out- sitting ON THE FLOOR
•  3 reps 3-4 sets turn over with legs raised at end- Can you wiggle your fingers- NO DEATH GRIP

HIGHER RINGS:

• Establish false grip wiggle fingers
• Establish grip and hanging hold 5 seconds
• Higher rings- 4 sets Jumping Muscle ups work getting the head through quickly with elbows in

Full Muscle Up attempts/successes

Gymnastics Oct 19th

5 Minutes

• Gymnastics Warm up and Shoulder Mobility

Warm up 3-5 Min of:

• 10 sec Handstand Holds
• 3 Broad Jumps
• 5 Hollow Body rocks
• 5 Indian Push  ups

Skill Work: 10 -15 Minutes Handstand Push up variations

WOD: AMRAP in 15 minutes of:

• 2 HSPU
• 6 Pull Ups- rx'd
• banded- blue or less- int
• ring rows-beginners
• 8 KBS

Rope Climbs Hear we come!

5 Minutes  Zone 1 Gymnastics Warm up
+
3 rounds warm up of:

• 15 sec ring holds
• 5 kness to elbows
• side plank walk 5 "steps" each direction

3 minutes FLEXIBILITY -yes I said that!

Skill Work: Rope climbs

12 Min AMRAP of:
1 rope climb ( I will go over scaling)
200 M run
10 Hand Release Push ups

Cash out: Accumulate 2 minutes of belly facing HS holds - Tight body- NO SAGGING BACKS!

Strict Muscle Up clinic

Sunday 9/22

I will be giving a clinic style class on Muscle ups. We will be going over lots and lots of ways to do transitions for the muscle ups and will hopefully have a few success stories by the end of the day.

Warm Up: Dynamic gymnastics style

Shaping:

• Hollow hold
• Arch Hold
• Grip

Warming up 3 rounds:

3 Pull Ups- strict

3 Push Ups- elbows IN

Transition:

• 4 sets of Pike turn over on the floor
• Low Rings- 4 sets( or more) of the turn over with press out- sitting ON THE FLOOR
• 4 sets turn over with legs raised at end- Can you wiggle your fingers- NO DEATH GRIP

HIGHER RINGS:

• Establish false grip wiggle fingers
• Establish grip and hanging hold 5 seconds
• Higher rings- 4 sets Jumping Muscle ups work getting the head through quickly with elbows in

Full Muscle Up attempts/successes

** Thanks goes to Laura Galassi also a gymnastics coach for lots of great new ideas!

Front Levers on Sunday!

Sunday 9-8-13

 Obstacle Warm up: We will be swinging hoping and rolling for this one!

Core Strength and Mobility: 3-5 Min

• Bird Dog with Band- 3 ea side
• Side plank with rotation 5 ea side
• tuck to hollow hold 33x3, 5 reps
• 5 shoulder dislocates

Skill Work: Front Levers  http://gymnasticswod.com/content/front-lever

 Cluster of 1.1.1 x 3 sets resting 90 seconds between sets


WOD: AMRAP in 12 min of :

• 2 front levers( banded)/scaled will be skin the cats
• 10 "v" snaps/ scaled-In and outs
• 200 M Sprint
• 2 wall climbs

Cash Out: Flexibility:

• Straddle holds; 30 seconds
• Butterfly hold: 30 seconds
• Pike holds 30 seconds 

Gymnastics for 8/4

Warm Up:
3 rounds

• 100 M run
• 5 OHS w/PVC
• 5 Hollow rocks
• 5 sword pull each arm

Gymnastics Strength:

• A1:The 'L'Hold 15 sec x 3 sets
• A2:3 Kipping swings with a 3 sec hold at top x 3 sets
• B:15 toe raises each foot then 25 both together x 2 sets

Skill Work: 10-12 Minutes

• Taking the Handstand away from the wall 
• Pressing to Handstand
• Handstands/Shoulder stands on Paralette or free standing

Pistols: Review scaling options

WOD: Running Mary AMRAP in 15:

RX"d:

5 HSPU

10 Pistols(5 each leg)

15 pull ups

Run 200 M

L2:

3 HSPU

6 Pistols(3 each side)

9 Pull Ups

Run 200 M

L1:

3HSPU feet on Box/Ab Mat

6 Pistols to a box/banded

9 Ring rows

Run 200M

 

Muscle Up Progression 7-28-13

Muscle Ups

Warm Up:
2 rounds:
30 fast feet jump rope
10 Shoulder dislocates
3-5 hollow body rocks to fast sit up- think about arm transition
5 Indian push ups

Wrist stretch and shoulder stretch with band behind back or on the floor both hands at base of spine

Skill Work:

• 3 strict Pull ups + 3 Kipping pull ups x 3 sets 
• 3 Dips x 3 sets- HOLD AT THE BOTTOM for 5sec. then push out of it (scaled can be done on parallettes)
• False grip hold on bar :10's x 3

B: Transitions to Muscle up- (I will be going over how to do these skills)

• 3 ring row with false grip x 3sets
• 3 sets of 3 ice cream makers- Banded- this mimics the range of shoulder motion
• Transition with a band to low dip

10 minutes work on ONLY TRANSITIONING

• This is from open body on the bands to the low dip only
• scaled can do the transition with majority of the weight on the feet for the entire movement

C: Muscle Ups:

• For those of you who are ready we can take it to the high rings for a few Muscle ups. I will be able to spot these ONLY for those who can transition with little to no problem on the low rings
• For people who are already doing muscle ups but cannot connect I can look to see what form might be breaking down.

GWOD for July14

3 Min Zone 1 work- Gymnastics Obstacle
+
3 rounds:
5 Dislocates
5 hollow rocks
5 Arch rocks
5 L- raises

Shoulder mobility with partners

Skill Work: 10 Minutes

•  Handstands Holds -L1
•  Handstand Tap -L2
•  Handstand Push Ups- L3

If you are new to Gymnastics you will do holds then Taps and HSPU all modified

WOD:

2 Rounds 1 minutes Work 1 minute Rest of:

• HSPU
• Rope climb (or rope pull from back to standing)
• Air Squats
• Double Unders (attemps and singles if necessary)
• Toes 2 Bar ( Adv ) or sit up variation

Dips!! Sunday June 16th

Obstacle Warm up!!

Shoulder Stability and Core Strength development:

•  Grab a Dynamax Ball- Plank holds 3 sets 20 seconds
• 2 sets of 10 banded sword pulls

Mobility:  

·         Shoulders (on the bar) , wrists and triceps

Paralettes:

•  L-Holds tight core engagement
• Plank Position holds- push ups and pass throughs- together at my count-( Can be Modified)  
• Dips with shoulders back and retracted elbows tracking back and close to the body
• 3 sets of 7-10 reps with 60 sec rest between sets

Rings:

·         ***Goal Keep rings still and eyes looking at the horizon

·                       Dipping with correct shoulder placement

•          2 -15 second ring holds hands at 11 and 1

·         Can you increase the load while holding? 

•         3 -10 second holds with tucked or piked legs

·         Ring dips- Hands turned OUT to 11 and 1 for entire range of motion

•         3 sets of 5 with tempo 2 down, HOLD AT BOTTOM for 2, then straight up, hold at top for 1, rest one min between sets.

·         Scaled is done banded. 

WOD: AMRAP in 10 minutes

• 5 Dips rings/scaled is banded on rings or on Paralettes 
• 5 Push up Pass through on Paralettes
• 25 Dbl unders or 50 single under work(beginners)

Kipping.. Kipping Swing, Kipping pull ups!!

Sunday June 2

I. Warm up 3 rounds:

• 100 M run
• 10 OHS with PVC
• 10 Dislocates
• 3 Bridge ups

II. Kipping Positioning

• Hollow Holds
• Hollow rocks 
• Superman

III. Partner Work

•  :10 sec shoulder retractions x3
• Dead Hang pull up - or attempts
• 3 of 5 sets of swing stops
• 3 hand releases
• Partner spotted kips.
• For those who are trying to connect I will cover the transition.

IV. WOD

21-15-9

Double Unders/Singles-40-30-20

Kipping pull ups/ring rows(newbies)

Box Jumps

Sunday Mother's Day Workout!

5 Min DynamicWarm Up:

• Row/Run 100 Meters
• 3 candlestick tuck jumps- modified no tuck jump
• 5 inch worm push ups
• 5 air squats

A: Skill Work : PISTOLS and there progressions

B: EMOM for 8 minutes

2 Handstand push ups- these are done for QUALITY!!!! no elbows out

C: MetCon
5 Rounds of

• 10 Box jumps
• 10 Pistols (5 each leg- these can be scaled)
• 10 Toes 2 Bar- modified is tuck up with 3 count on the lowering

5 minutes active foam rolling/tissue work

Sunday 5/5/13

Focus for today it is the Hand Stand Push Up!!

I think I heard mention that it would be in the Garage Games so I will spend a good 10-15 minutes going over mechanics of this skill and it will be in the WOD at the end:

Dynamic Warm up and Mobility

Skills Warm up:

• Single leg in and out holds
• Plank Shoulder shrugs
• Plank hand taps 

Focus Work:

•  Handstand Push Up

WOD: 7 rounds of

• 100 M run
• 10 weighted squat jumps (can be done without wt)
• 3 HSPU 

THEN,

• 50 Double unders

Sunday 4-21-13

How tight is your core?

Dynamic gymnastics warm up: 3-5 min

Gymnastics Strength work:

• 3x10 Tuck in and out from hollow
• 3x5 Handstand shrugs and shifts to ea side(back and wall facing)

Skill work: Front Levers

Metcon WOD

5 rounds  of:

• 16 shoulder taps (8/8) chest facing wall or on box
• 5 front levers (use a band that makes it challenging)
• 25 Double unders/60 singles

Mobility:

• Pancake stretch- 1 min
• Pike stretch- 1min
• Butterfly stretch- 1 min

* can partner for all mobility to increase intensity

Gymnastics Workout 4/7/13

Warm- Up:

Row 500 Meters/Run 400/Airdyne 25 Calories- Athletes choice
3 rounds of :

• 3 Inch worms with push up
• 5 Hollow rocks
• 5 Arch Rocks (superman)
• 5 Air squats or 15#/33# bar Squats

Gymnastics Strength work:

• "L" bar hang with 10 in and outs x 3 sets
• 20 toe raises R then L then 40 both feet- glue ankles together

Skill review for WOD: Pistols, HSPU and "V" snaps 

WOD:

5 rounds of:

• 10 Pistols (5 each leg)- we can modify for Lifestyle( banded ) and Fitness ( to a box )
• 10 "V"-snaps
• 5 HSPU OR 10 clapping pushups- (can be modified)
• 400 Meter Run

Sunday 3/24 Gymnastics Work

Warm up Obstacle

Bullet Proof Shoulders-

• Side plank w/ rotation and scap retraction x 20 each side
• Bird dog- arm only :15 sec hold x3
• Scap Push ups x 15
• with Partner :
• "T" Thumbs Up 5 fast then overload for 5 count repeat x3
• 'W' Pinkies to sky 5 fast then overload for 5 count repeat 3x
• Ext rotation on side with 3-5lbs elbow glued to side 

*** Thanks CFNE and my PT person Heather

Skill Work:

• Wall Climbs
• Shoot throughs on Parallettes with Push Up

WOD 5 Rounds NOT for time

• L- Holds  :15 sec
• 2 Wall climbs
• 4 Ring dips 
• 6 Pass through and return push ups
• Rest 1 Minute

Cash Out Leg Flexibility work

Gymnastics Work for Sunday March 17th

Dynamic Gymnastics Warm-up- 3 min

Warm up skill set:

• 5 hollow rock + :10 sec hold x 3 sets
• 5 Superman rock + :10 sec hold x 3 sets
• 5 Candlestick tuck jumps(adv)/ Tuck Jump (beginner) x 3 sets
• 1- Wall hold Handstand :10 sec x 3 sets

Skill work with a partner:

• Free standing Handstand holds :20 sec ea. x 3 - 5 sets
• Skin the cat - Low rings (beginner) High rings( advanced) 3 reps x 3 sets

WOD: AMRAP in 10 minutes of:

• 5 HSPU ( this can be modified)
• 10 Toes to Bar
• 25 Double unders

Cash out; FLEXIBILITY: 

• Straddle holds :30 seconds
• Butterfly holds :30 Seconds  
• Child's pose with Shoulder extension-:30 seconds 

*** A partner can help with flexibility I will demonstrate at class.

Saturday 2-24 GWOD

A:Shoulder flexibility and mobility work

B: Muscle up skill work and transitions 10 minutes

C: 5 Rounds NOT FOR TIME:

2 Muscle Ups or 3 Muscle up transitions
5 Strict Pull Ups
10 T2B
10 Shoulder Taps Chest to wall

Rest 1 minute between rounds

Gymnastics WOD 2/3/13

Agility Warm up 3-4 minutes:

Roll in- High skip -Mountain climbers- Ladder- Frog jumps-Lunge with arms back and up

Skill Work- 

• Rope Climb- “J” hold
• OHS

10 minutes of strength and Core work:

Over Head Squats:  5 @ 60-70%, 3@ 85%, 2 @ 90, then 3 heavy attempts- rest as                                               needed between sets.

WOD: AMRAP in 15 of:

1 Rope Climb

5 HRPU- hand release push ups

10 Air Squats

15 Double Unders- or  40 single unders

Cash Out:

5 minutes: Upper back smash with ball and plates, ball with internal rotation stretch

There's something about MARY.......

Warm Up: 2 minutes of Jump rope work

Dynamic mobility; 5-7 min Focus on Wrists, Shoulders and Quads

Skill review:

• Handstand Push Ups
• Lifestyle-3 sets of 3 Pike push ups on floor or box
• Fitness-3 Handstand Holds hollow body shape :15 sec each
• 2 HSPU at each height establishing lowest abmat height - start with 3 abmats, 2, then 1 or none no more than 6 attempts. 
• One Legged Squats
• Lifestyle-2 each leg x 3 sets rest :30 seconds between establish box height or band needed
• Fitness- 2 pistols(one- legged squats) each leg dialing in form- try from candlestick or counterbalanced

MARY:

AMRAP in 20 minutes of:
 5 Handstand push ups
10 One Legged Squats- 5 each leg
15 Pull Ups

Lifestyle:
5 HSPU on floor or Box
10 Pistols to high box or banded
15 Negative Pull ups

Fitness:
5 HSPU - 1-2 ABMats allowed
10- Pistols candlestick or counterbalanced
15 Pull ups can be banded or kipping

RX'd:
5 HSPU to floor or on plates to 1 ABMat
10- Pistols- 5 each leg
15 pull ups

Saturday January 12th

We will have two 15 minute gymnastics skill session on Saturday at the start of the 9 am and 10 am class.

I will cover the TRANSITION only of the muscle up. Including the most important parts...

1: False Grip
2: Elbows IN
3: Pulling to the sturnum
4: NOSE to Toes into the low dip position.

We r not worrying about the dip and pull up as separate parts but the turn over.

The muscle up is astonishingly difficult to perform and unrivaled in building upper body strength. This movement gets you from under things to on them!! Let your imagination run wild with that!


See you all in the morning. and YES this will be scaled to all levels....

Coach Heather