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