Obstacle Agility Warm up:
Forward roll----Bear Crawl---Hurdles---touch the floor.......

Mobility- Shoulders, wrists and Hamstrings

Skill Warm up: 3 min
5 shoulder dislocates
5 scapula Push ups
Hollow Holds 20 seconds

Free Standing Handstands:

• T-kick
• finding your balance

Handstand Push up Progression work:

• Tripod Stand- establish correct ROM
• Pike Push up
• HSPU on Boxes
• HSPU to Ab-mats

Kipping HSPU Progression

• Hip extension on floor
• Hip extension up wall
• Kipping HSPU controlled lowering!! free standing with me as well

WOD

Today we will be getting a chance to try out all of the skills have worked all year in one nifty workout!

 Twelve Days Of gymnastics skills

1.Wall Climb            1. plank hold( 20 sec)
2.Dips                      2. Paralett dips
3.Pull ups                3. Ring rows
4.Pistols                  4. to a box
5.HSPU                   5. HSPU on the floor or shoulder taps
6.Wall Balls             6. Wall Balls scaled weight and size
7.Dbl Unders           7. single unders
8.Burpees                8 Burpees
9.Toes 2 Bar            9. Sit ups/ knees to elbows
10.Push Ups           10. Banded push ups
11.Air Squats          11.Air squats
12. BoxJumps         12. Box jumps low height or step ups

It'll  go a little like this....
 1 wall Climb.... 2 dips, 1 wall climb....3 pull ups 2 dips 1 wall climb. on and on

*****modified version for my beginners is the workout to the right, don't worry you can do this too!!*******

Kipping, Kipping butterfly Pull Ups

Warm Up: Agility and Dynamic

Mobility of Shoulders, Wrists and T spine

Shoulder stability and core:

A1: Windmills 5 reps each side x 3 sets
A2: Scap retractions 8 reps x 3 sets
A3: Arch Hold 20 sec x 3 sets

Body Positions for the Kip:

• Hollow
• Arch
• Creating weightlessness

On the Bar:

• Arch hold 10 sec
• Hollow hold 10 sec
• The swing
• Banded strict pull ups as an option and creating the feeling of weightlessness

The Kipping Pull Up:

• Low bar- 5 reps x 3 sets
• Creating a muscle memory

The Butterfly kip:

• Low bar 5 reps x 3 sets Arms only - weightless
• High bar- working the leg pattern
• Connecting the two NO PULL YET

The Butterfly kip for athletes who's shoulders are ready and they are capable of strict pull ups.

Optional Workout:

5 rounds for quality of:

• 5 pull ups- any style you are working on- Banded, Strict, Kipping, C2B, or Butterfly
• 10 V- Snaps or 8-Toes 2 bar
• 15 Air squats