Twelve Days Of Gymnastics

Dynamic Warm up- gymnastics style
Skills set warm up:
2 rounds:

• 5 Hollow Body rocks
• 3 Candle Stick Stand ups
• 3 PVC Pipe Dislocates

Quick wrist and shoulder stretch

HSPU

• Stacking the body
• Frog stand working the press
• picking a level
• pike on floor
• box
• abmat/s
• full depth

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
2.Dips
3.Pull ups
4.Pistols
5.HSPU
6.Wall Balls
7.Dbl Unders
8.Burpees
9.Toes 2 Bar
10.Push Ups
11.AirSquats
12.High BoxJumps

It'll  go a little like this....
 1 wall Climb.... 1 Wall Climb 2 dips...... 1 Wall Climb 2 dips 3 Pull Ups......

See you tomorrow at 9 sharp!

Muscle Up Skill work

Warming up 3 rounds:

3 Pull Ups- strict

3 Push Ups- elbows IN

3 Dislocates

Can you dip on rings?

• Holds on rings 20 sec rest 1 min 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 pull ups on rings

Transition:

• Banded transitions- getting used to the pull 
• 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)

HIGHER RINGS:

• Establish false grip wiggle fingers
• Establish grip and hanging hold 5 seconds
• Swings 5 swings  x 3 sets

Muscle up:

Spotted slow and steady on regular sets for those who are ready

Playing with the handstand!

Hello My Gymnastics Vagabonders!!

I would like to play a little tomorrow in class. I fell like as adult we tend to not let loose and try new things. SO I am taking the handstand as a Platform and we are going to run with it. (NOT literally)

Warm Up:
Ring swings
Crab Walk
Single leg hops
5 Shoulder dislocates

Flexibility:Shoulders and wrists mainly- Attempt a few Hollow holds to fish rock log rolls

HANDSTANDS!!

Inverted on the rings;

• The kick over
• Touch and go
• Inversion and hold

Wall Climbs

• Climb and hold
• Work the pull away and balance

The free Handstand

• Wheelbarrow Walk
• Partner Holds
• Handstand Walking

Handstand Pressing if there is interest.

WOD

3 rounds

15 FT Handstand Walk or 2 wall climbs

10 Toes to Bar or "V" snaps

10 HIGH box jumps ( scaled to wtd squat jumps)

*****Extra Work for now or later 

Take a little time to work on your flexibility and mobility. These two things when worked on a regular basis will greatly improve your range of motion and ability to keep in good alignment when lifting and doing other activities.  Try holding a straddle stretch for 3 minutes cumulative and then a right and left leg forward in a Split/or scaled variation, one leg on a box, couch or other item about 20-30" off the ground lean forward towards the extended leg and hold.

Rope climbs and Pistol fun for Sunday!

Warm Up: Obstacle ;0)

Stretch and Flexibility- Partner work

3 Rounds;
15 second bar hang
3 lower to candle stick- stand up attempt
5 Indian push ups

Pistol progressions:

• Shin alignment
• Counter balance
• to a box
• with a band
• ON a box

Rope Climbs!!

• Hang test- how did you do in warm ups?
• Locking your feet
• "J' hold vs. 'S' hold

 WOD: this is for form not time

3 rounds:

5 pistols each leg

5-10 toes to bar- kness to elbows

1 rope climb/ if doing modified 3 attemps

Cash Out;

1 minute accumulated Wall Handstand hold/modified plank or feet on a box plank.

Learning To Kip: both Pull ups and Toes 2 Bar

I. Warm up 3 rounds:

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

II. Kipping Positioning

• 20 Sec Hold x 3 sets
• Superman Holds with PVC
• 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.

***I plan to quickly cover the kipping Toes 2 Bar  if there is interest in this as well.

IV:WOD

Fast Cindy: 10 minutes of:

5 Kipping pull ups

10 push ups

15 Air squats

Modified will be:

 2.2.1 strict or kipping pull ups/5 Ring Rows

10 Banded Push ups

15 Air Squats

Handstand Push up focus

Zone 1 Warm up: Obstacle

Stretching and mobility of shoulders and wrists

Gymnastics Strength:

• 3 rounds of:
• 20 sec wall Handstand holds
• 10 shoulder taps 5 each side
• 10-15 sec "L" holds rings or bars

The Handstand:

• Lunge and the kick
• Lunge kick to roll
• Partner Free Handstands

Handstand Push UPs

• Tri Pod stand
• Tri Pod stand to a push up
• HSPU on the floor and a box
• HSPU to an AB Mat or full depth

Workout:

• 4 Rounds for QUALITY of:
• 20 Double unders or 40 singles
• 6 HSPU can cluster to 2.2.2 (NO KIPPING) can use mat or box
• 7 OHS 95/65,85/55, 75/45

Muscle Up Skill Work Sunday Sept 14

Warm Up: Dynamic gymnastics style

Shaping:

• Hollow hold
• Arch Hold
• Grip

Warming up 3 rounds:

3 Pull Ups- strict

3 Push Ups- elbows IN

Can you dip on rings?

• Holds on rings
• 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

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)

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 Strict  partner spotted Muscle Up attempts/successes 3 sets of 2 resting as needed.