Saturday, December 17, 2016

Handstand Push up skill work then 12 Days of Holiday Fun workout

We will do about 20 minutes worth of skill work on the Handstand push up after warming up than plan to get a sweaty!

Warm Up: 3 minutes of either jump rope skill work Assault or row. then,
3 rounds of:
  • 5 shoulder dislocates
  • 15 toe raises each leg
  • 5 pausing air squats
  • 20 Handstand Hold
Mobility:

Pec Minor- smash with lacrosse ball 2:00 min

Foam roll Lats 2-3 min and Thoracic Spine

Shoulder distraction 1:00 each arm

Skill Work:
  • Free standing Handstands
  • Working on the tripod stand
  • ON a box learning the body position of the HSPU
then,
  • Establish ability level for the HSPU with Abmats against wall
  • Kipping Mechanics for the HSPU- for those who demonstrate the strength on strict
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

RX'd                         Scaled
1.Wall Climb            1. plank hold( 20 sec)
2.Dips                      2. Parallette dips
3.Pull ups                3. Ring rows
4.Pistols (2 ea leg)  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 will go just like the song...

1...2-1....3-2-1....4-3-2-1....5-4-3-2-1  until you hit 12!!

******people can scale some, none or all of the skills just have fun!

Saturday, November 26, 2016

Sunday Nov 27

Muscle Up Progression

Warm Up:
  • 25 jump rope- doubles
  • 5 broad jumps
  • 5 dislocates
  • 5 pull ups
Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Shoulder distraction with bands

Wrist stretches

Skill Work:
  • ring holds 3 sets of 20 sec holds thumbs out
  • ring or bar dips 3 sets of 2 LOW dips
  • False grip pulls
Transitions:
  • Seated
  • seated with press out
Muscle Up:
  • Low rings
    • feet in contact with floor
    • Feet on a box with dynamic transitions
  • High Rings
    • Tap swings
    • Tap swings with pulls
  • IF READY- Muscle up High rings- strict initially then with momentum

Saturday, November 5, 2016

Kipping Pull Ups and Toes 2 Bar

Warm up: 3 sets of:
  • 30 Single Jump rope or 15 doubles
  • 5 shoulder dislocates
  • 5 dive bombers
 Foam roll and active stretch Shoulders and wrists

core strength:
  • A1: 20 sec arch hold x 3 sets with PVC in hands
  • A2: Arch to hollow transitions- rolling
  • A3: 6-8 'V' snaps x 3 sets
Skill Work for Kippingon the bars:
  • two positions of the Kip
  • the tap swing 
  • PVC postioning for the push away
  • Hand release for that moment of weightlessness
Trying out Banded Kipping Pull Ups:
  • Working the push AWAY to help with connection 
  • Putting it all together
Adding the Toes to Bar mechanics
  • 3 sets of 3 strict knees 2 elbows or toes 2 bar
  • knees to chest with quick kick
  • full ROM straight leg Toes 2 Bar
Optional Workout:
EMOTM:12 min
Min 1: 5 pull ups
Min 2: 10/8 Cal Row
Min 3: 10 Deadlifts (Moderate weight)- 185/135, 155/115, 135/95 

Saturday, October 15, 2016

Muscle Up Progression

Warm Up:

Row 20 sec slow, 20 sec moderate 20 sec fast then,
2 rounds of
  • 3 pull ups strict or banded strict, 5 air squats 7 sit ups
Row 20 slow/20 moderate/20 fast
1 round of
  • 3 pull ups strict or banded strict, 5 air squats, 7 sit ups

Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Shoulder distraction with bands

Wrist stretches

Skill Work:
  • ring holds
  • ring or bar dips
  • False grip pulls
Transitions:
  • Seated
  • seated with press out
Muscle Up:
  • Low rings
    • feet in contact with floor
    • Feet on a box with dynamic transitions
  • High Rings
    • Tap swings
    • Tap swings with pulls
  • IF READY- Muscle up High rings- strict initially then with momentum

Saturday, October 1, 2016

Rope climbs and pistols

Hello All!!

Gymnastics Strength and Warm Up

row 500 Meters then,
 2 sets of:
  • 5 Scapular retractions
  • 5 T push ups
  • 5 strict knees to elbows
followed by 1 rounds of:
  • 3 strict pulls ups- modified would be 6 lat pull downs
  • 3 strict toes 2 bar
  • 6 air squats
Mobility
  • Shoulders, wrists and ankle stretching 
  • Wall Lunge stretch 1 min each side
Rope Climbs:
  • Pulley System : work 1-2 reps x 3 sets - adjusting weight
  • Learning to anchor the feet on a rope
  • Can you hang? 
  • working the knees to chest
  • Putting it all together- 
    • from the floor - pulling only with tight body
    • from a box then 
    • full ROM
Pistols
  • to a box
  • Banded
  • with plates
  • full ROM
Workout optional after class:
5 rounds of:
1 rope climb
8 Hand release push ups
8-pistols 4/per leg
run 200 M


Saturday, September 17, 2016

Handstand Push UPs

Handstand Push ups 

Warm Up: 2 rounds of:
30 sec single unders right into-30 second double practice then
5 spiderman stretches- 5 Dive bombers

Pre-conditioning:

3 rounds of:
  • 5 shoulder dislocates
  • 15 toe raises each leg
  • 5 pausing air squats
  • 20 Handstand Hold
Mobility:

Pec Minor- smash with lacrosse ball 2:00 min

Foam roll Lats 2-3 min and Thoracic Spine

Shoulder distraction 1:00 each arm

Skill Work:
  • Free standing Handstands
  • Working on the tripod stand
  • ON a box learning the body position of the HSPU
then,
  • Establish ability level for the HSPU with Abmats against wall
  • Kipping Mechanics for the HSPU- for those who demonstrate the strength on strict

OPTIONAL WORKOUT: 

Diane-
21-15-9 of:
Deadlifts-Rx'd 225/155
HSPU

** you can scale as needed

Saturday, August 6, 2016

Kipping Mechanics for the pull up and Toes 2 Bar

Warm up: 3 sets of:
  • 30 Single Jump rope or 15 doubles
  • 5 shoulder dislocates
  • 5 dive bombers
 Foam roll and active stretch Shoulders and wrists

core strength:
  • A1: 20 sec arch hold x 3 sets with PVC in hands
  • A2: Arch to hollow transitions- rolling
  • A3: 6-8 'V' snaps x 3 sets
Skill Work for Kippingon the bars:
  • two positions of the Kip
  • the tap swing 
  • PVC postioning for the push away
  • Hand release for that moment of weightlessness
Trying out Banded Kipping Pull Ups:
  • Working the push AWAY to help with connection 
  • Putting it all together
Adding the Toes to Bar mechanics
  • 3 sets of 3 strict knees 2 elbows or toes 2 bar
  • knees to chest with quick kick
  • full ROM straight leg Toes 2 Bar
WOD: Optional
Runny Cindy ( AMRAP in 10 minute version)
5 pull ups
10 push ups
15 air squats

***We can modify as needed for people who need to scale.

Saturday, July 16, 2016

Muscle Up Progression

Warm Up:

Row 20 sec slow, 20 sec moderate 20 sec fast then,
2 rounds of
  • 3 pull ups strict or banded strict, 5 air squats 7 sit ups
Row 20 slow/20 moderate/20 fast
1 round of
  • 3 pull ups strict or banded strict, 5 air squats, 7 sit ups

Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Shoulder distraction with bands

Wrist stretches

Skill Work:
  • ring holds
  • ring or bar dips
  • False grip pulls
Transitions:
  • Seated
  • seated with press out
Muscle Up:
  • Low rings
    • feet in contact with floor
    • Feet on a box with dynamic transitions
  • High Rings
    • Tap swings
    • Tap swings with pulls
  • IF READY- Muscle up High rings- strict initially then with momentum

Saturday, July 2, 2016

Handstand Push ups

Warm Up: 2 rounds of:
30 sec single unders right into-30 second double practice then
5 spiderman stretches- 5 Dive bombers

Pre-conditioning:

3 rounds of:
  • 5 shoulder dislocates
  • 15 toe raises each leg
  • 5 pausing air squats
  • 20 Handstand Hold
Mobility:

Pec Minor- smash with lacrosse ball 2:00 min

Foam roll Lats 2-3 min and Thoracic Spine

Shoulder distraction 1:00 each arm

Skill Work:
  • Free standing Handstands
  • Working on the tripod stand
  • ON a box learning the body position of the HSPU
then,
  • Establish ability level for the HSPU with Abmats against wall
  • Kipping Mechanics for the HSPU

OPTIONAL WORKOUT: This is skill work

Ascending Ladder for 8 minutes of

1 HSPU 
20 Double Unders
2 HSPU
20 Double Unders
3 HSPU 
20 Double Unders
4 HSPU.............

*** Can Sub 40 Singles for each set of Doubles 

Saturday, June 18, 2016

Working the Kip for Pull Ups and Toes 2 Bar

Warm up: 3 sets of:
  • 30 Single Jump rope or 15 doubles
  • 10 Hollow rock
  • 5 shoulder dislocates
Stretching the shoulder and wrists

core strength:
  • A1: 20 sec arch hold x 3 sets with PVC in hands
  • A2: Arch to hollow transitions- rolling
  • A3: 6-8 'V' snaps x 3 sets
Skill Work for Kipping:
  • two positions of the Kip
  • the tap swing for the kip
  • Hand release for that moment of weightlessness
  • Working the push AWAY to help with connection
  • Putting it all together
Adding the Toes to Bar mechanics
  • 3 sets of 3 strict knees 2 elbows or toes 2 bar
  • knees to chest with quick kick
  • full ROM straight leg Toes 2 Bar
WOD: Optional
EMOTM for 10 minutes
  • Min 1: 30 sec single or double unders
  • Min 2: 5-7 kipping pull ups

***We can modify as needed for people who need to scale.

Saturday, May 14, 2016

Muscle Up progression Work 5/15

Warm Up:

Row 20 sec slow, 20 sec moderate 20 sec fast then,
2 rounds of

  • 3 pull ups strict or banded strict, 5 air squats 7 sit ups

Row 20 slow/20 moderate/20 fast
1 round of

  • 3 pull ups strict or banded strict, 5 air squats, 7 sit ups


Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Shoulder distraction with bands

Wrist stretches

Skill Work:


  • ring holds
  • False grip pulls
Transitions:
  • Seated
  • seated with press out
Muscle Up:
  • Low rings
    • feet in contact with floor
    • Feet on a box with dynamic transitions
  • High Rings
    • Tap swings
    • Tap swings with pulls
  • IF READY- Muscle up High rings


Saturday, April 23, 2016

Handstand Push ups and Dips Skill work

Handstand Push ups and Dips

Warm Up:

Row 3 minutes last 15 seconds of each minute sprint

Pre-conditioning:

3 rounds of:

  • 5 shoulder dislocates
  • 5 push ups
  • 5 pausing air squats
  • 20 Handstand Hold
Mobility:

Pec Minor- smash with lacrosse ball 2:00 min

Foam roll Lats 2-3 min and Thoracic Spine

Shoulder distraction 1:00 each arm

Skill Work:
  • Free standing Handstands
  • ON a box learning the body position of the HSPU
then,
  • Establish ability level for the HSPU with Abmats against wall
Dips:
  • Body Position on paraletts with full ROM
  • On the rings with Bands or without perfect form!!
WORKOUT:

12 HSPU
12 Dips
12 Push ups
Row 12 cals
9 HSPU
9 Dips
9 Push Ups
Row 12 cals
6 HSPU
6 Dips
6 Push ups
Row 6 cals
3 HSPU
3 Dips
3 Push Ups
Row 3 cals

DONE!!

***** All of these skills can be modified for all levels******

 




Saturday, April 9, 2016

Toes 2 Bar and Butterfly Pull Ups are Whats in store for today!

Warm Up:
20 sec -row slow 20 Med-20 fast then 20 sec Handstand  hold
20 sec row 3 sets increasing from last 3 then 10 push ups
20 sec row x 3 sets slightly faster than previous the, 10 dislocates

Mobility :

2:00 pec minor smash with ball both sides
2:00 Thoracic Cavity ball work

Stretch together:


Skill Work: Toes 2 Bar

  • Position work- HOllow and Arch holds
  • Taps 10 reps and a stop
  • knees to chest getting the swing
Skill Work: Butterfly Pull Ups

  • Low bar: rotation of upper body work- chest through
  • High bar just the leg rotation
  • Putting it together!
Workout:

15-12-9 Of:

  • chest 2 bar or modified Pull ups
  • Row Calories
  • Toes 2 Bar
After each round run 100 M

Saturday, March 19, 2016

Muscle Up skill Work



Warm Up: 3-4 min of:

  • 25 jump rope
  • 5 broad jumps
  • 5 dislocates
  • 5 scap push ups
Circle stretch: focus shoulders and wrists 
  • Holds on rings- elbows locked out, thumbs facing forward rings in proper alignment 20 sec x 3 sets
  • 3 sets of 2 low dips on rings/ or bar

False grip and the pull to ribs:
  • Low rings seated on floor, ring pulls with false grip 3 reps x 3 sets- (get rings into chest)

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
  • Boxed turn overs for explosive hip recruitment- plates to higher box

HIGHER RINGS:
  • Establish false grip wiggle fingers 
  • Strict pull on high rings 2 reps as highas possible
  • Kipping with pull to Hips
Those who can do a pull up and full dips will attempt muscle ups on High rings- Strict first 

Saturday, February 27, 2016

Handstand Push Ups Strict and Kipping skills

3 minutes double under practice

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 3 reps x 3 sets
  • 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
WORKOUT: Optional- this is a opens style workout similar to last year

7 Minutes Of:
2 Cleans- 185/125, 155/95
2 HSPU
2 Cleans
4 HSPU
2 Cleans
6 HSPU
2 Cleans
( HSPU can be modified to box HSPU or floor pike push ups as needed)
**** continue to go up 2 reps of the HSPU  until 7 minutes is up.

Saturday, February 13, 2016

Kipping Pull Ups and Kipping toes to Bar





Warm up: 3 sets of:

  • 30 Single Jump rope or 15 doubles
  • 10 Hollow rock
  • 5 shoulder dislocates
Stretching the shoulder and wrists

Shoulder stability and core strength
  • A1: 5 KB windmills each arm x 3 sets rest 45 sec
  • A2: 20 sec arch hold x 3 sets with PVC in hands
  • A3: Arch to hollow transitions- rolling
  • A4: 6-8 'V' snaps x 3 sets
Skill Work for Kipping:
  • two positions of the Kip
  • the tap swing for the kip
  • Hand release for that moment of weightlessness
  • Working the push AWAY to help with connection
  • Putting it all together
Adding the Toes to Bar mechanics
  • Strict toes to bar or best attempts
  • knees to chest with quick kick
  • full ROM straight leg Toes 2 Bar

WOD: 

 "Cindy"- Slimmed down ;0)

12 min of:

5 pull ups
10 push ups
15 Air squats

We can modify as needed for people who need to scale.


Saturday, January 16, 2016

Hello Rope Climbs!

ROPE CLIMBS

****** Bring LONG SOCKS!!********


Warm up 3-5 minutes Obstacle- ring swing, jumping and hopping!!

Gymnastics strength: 2 sets of:

  • 10 Scapular retractions
  • 10 Banded external rotations
  • 8 each side side plank touch unders
  • 10 in and outs
Mobility
  • Shoulders stretching with Partners
  • pike and straddles stretch with partners 30 sec holds x 2
  • straddle -candle stick -straddle  5 reps x 2 sets
Rope Climbs:
  • Pulley System : work 1-2 reps x 3 sets - adjusting weight
  • Learning to anchor the feet on a rope
  • Can you hang? 
  • working the knees to chest
  • Putting it all together- 
    • from the floor 
    • from a box then 
    • full ROM
Optional Workout

10 minutes of:
  • 1 rope climb ( 2 from floor to standing-scaled)
  • row 250/run 200/Assault 8-10 cal
  • 10  hand release push ups- scaled is banded

Saturday, January 2, 2016

Muscle up Progression skill work

Warm Up: 3-4 min of:

  • 25 jump rope
  • 5 broad jumps
  • 5 dislocates
  • 5 indian push ups
Circle stretch: focus shoulders and wrists


Can you dip on rings? 
  • Holds on rings- elbows locked out, thumbs facing forward rings in proper alignment 20 sec x 3 sets
  • 3 sets of 2 low dips on rings/ or bar

False grip and the pull to ribs:
  • False grip review and taping 
  • Low rings seated on floor, ring pulls with false grip 3 reps x 3 sets- (get rings into chest)

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
  • Muscle up rigging strict (weighted- adv)
  • Boxed turn overs for explosive hip recruitment- plates to higher box

HIGHER RINGS:
  • Establish false grip wiggle fingers
  • Establish grip and hanging hold 5 seconds
  • Strict pull on high rings
  • Kipping with pull to Hips
Those who can do a pull up and full dips will attempt muscle ups on High rings- Strict first