Kipping for Pull Ups and Toes to 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 Kipping on 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:

• Pull Up strict then 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:15

Min 1: 2 strict 3 kipping pull ups

Min 2: 10 sit ups

Min 3: 10 Deadlifts (Moderate weight)- 185/135, 155/115, 135/95 - (can do KB DL)

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!

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

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 

Muscle Up Progression

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

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

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