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

Muscle Up Progression Work

Circle stretch with attention on shoulders and wrists:

Warming up 3 rounds:

3 Pull Ups- strict clusters of 1.1.1 are fine

3 Push Ups- elbows IN

3 pvc pipe dislocates

Creating tension with shapes:

• Hollow hold
• arch hold

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

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

Rope climbs here we come!!

Warm up:

• 30 fast feet jump rope
• bear crawl 
• 5 shoulder dislocates
• ladder drill

Gymnastics Stretch: shoulder focus and hips

Core and Shoulder stability:

• Front lean rest with scap retraction 10 reps x 3 sets
• Hollow Hold feet down shoulders up 20 sec x 3 sets
• Plank hold with single leg lift 5 ea leg x 3 sets- can be banded

Rope Climb:

• Pully System 2 reps increasing weight x 2 sets
• Hanging tuck holds on rope 15 sec x 3 sets
• Working the leg locks- "J" and 'S"
• laying to standing first then,
• Climbing attempts

Workout: 12 minutes of

• 1 rope climb
• 5 heavy cleans
• 200 M run

Modified:

• 2 pulley rope climbs/or 2 laying rope to standing
• 10 hand release push ups or banded push ups
• 200 M run/ 15 cal AD

Kipping mechanics and Wall climbs

Gearing up for Southie!

Topics

• Kipping for pull ups and chest to bar
• Wall climbs
• The kip of the HSPU 

This is a lot to cover in one class but several people have been asking this week for help in these areas.  We will try to get at least a bit of time on each skill and then I will let you separate and attack that which is stressing you out the most and hope to help you dial in some technique.

Dynamic Warm Up: Running hopping skipping..... 

Banded shoulder stretch and wrist mobility.

Shoulder stability and core strength

• A1: 5 KB windmills each arm x 3 sets
• A2: 20 sec arch hold x 3 sets with PVC in hands
• A3: 30 sec hanging hold x 3 sets

Skill Work for Kipping:

• two positions of the Kip
• the tap swing for the kip
• Hand release for that moment of weighlessness
• Putting it all together with an aggressive snap and pull.

On to the wall:

• Push up starting point
• Arm position
• can you Handstand Hold ? Can you HS hold belly facing and touching wall?

WOD: 

(**this is optional and meant to give you and idea of adding wall climbs while slightly fatigued)

7 Min cap:

Scaled version:

5 rounds of

• 10 thrusters
• 6 snatches
• 2 wall climbs

RX'd version

 5 rounds of:

• 10 Thrusters
• 6 snatches
• 4 HSPU

Handstands of all varieties! 10/4/15

Handstands All Around!!

****Depending on the skill level of those attending will determine if we start walking or not.

Obstacle Agility Warm up:
Forward roll----Bear Crawl---Hurdles---pike walk -- 5 wall angels x 3 sets.

Mobility- Shoulders, wrists and Hamstrings

Skill Warm up: 3 min done together

5 lunge kicks slowly!!- "t" stands
5 scapula Push ups
Hollow Holds seconds- one leg out hold 3 sec 5 each side- core strength

Handstand

• Stacking the body
• teeter totters on line on floor 8-10 reps
• holding ( mark floor with chalk line
• Free Standing by pulling away from wall then with a partner

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!!

Handstand Walking 

• Falling practice
• Wheel Barrell walks with a partner 
• Shrug, then shifts
• walking around a box feet on box

ON YOUR OWN TIME: OPTIONAL

Skinny Diane:

 15-12-9

Handstand Push ups

Deadlifts- Heavy

Muscle up progressions and skill work

Dynamic Gymnastics Warm up: Shoulders, wrists, Hips

Shaping:

• Hollow hold
• Arch Hold
• Grip- and taping of hands/wrists

Warming up 3 rounds:

3 Pull Ups- strict clusters of 1.1.1 are fine

3 Push Ups- elbows IN

3 pvc pipe dislocates

Can you dip on rings? 

• Holds on rings- elbows locked out, thumbs facing forward rings in proper alignment
• 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
• Scaled can use bands for the transition as well
• 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

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