Gymnastics Oct 19th

5 Minutes

• Gymnastics Warm up and Shoulder Mobility

Warm up 3-5 Min of:

• 10 sec Handstand Holds
• 3 Broad Jumps
• 5 Hollow Body rocks
• 5 Indian Push  ups

Skill Work: 10 -15 Minutes Handstand Push up variations

WOD: AMRAP in 15 minutes of:

• 2 HSPU
• 6 Pull Ups- rx'd
• banded- blue or less- int
• ring rows-beginners
• 8 KBS

Rope Climbs Hear we come!

5 Minutes  Zone 1 Gymnastics Warm up
+
3 rounds warm up of:

• 15 sec ring holds
• 5 kness to elbows
• side plank walk 5 "steps" each direction

3 minutes FLEXIBILITY -yes I said that!

Skill Work: Rope climbs

12 Min AMRAP of:
1 rope climb ( I will go over scaling)
200 M run
10 Hand Release Push ups

Cash out: Accumulate 2 minutes of belly facing HS holds - Tight body- NO SAGGING BACKS!

Strict Muscle Up clinic

Sunday 9/22

I will be giving a clinic style class on Muscle ups. We will be going over lots and lots of ways to do transitions for the muscle ups and will hopefully have a few success stories by the end of the day.

Warm Up: Dynamic gymnastics style

Shaping:

• Hollow hold
• Arch Hold
• Grip

Warming up 3 rounds:

3 Pull Ups- strict

3 Push Ups- elbows IN

Transition:

• 4 sets of Pike turn over on the floor
• Low Rings- 4 sets( or more) of the turn over with press out- sitting ON THE FLOOR
• 4 sets turn over with legs raised at end- Can you wiggle your fingers- NO DEATH GRIP

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 Muscle Up attempts/successes

** Thanks goes to Laura Galassi also a gymnastics coach for lots of great new ideas!

Front Levers on Sunday!

Sunday 9-8-13

 Obstacle Warm up: We will be swinging hoping and rolling for this one!

Core Strength and Mobility: 3-5 Min

• Bird Dog with Band- 3 ea side
• Side plank with rotation 5 ea side
• tuck to hollow hold 33x3, 5 reps
• 5 shoulder dislocates

Skill Work: Front Levers  http://gymnasticswod.com/content/front-lever

 Cluster of 1.1.1 x 3 sets resting 90 seconds between sets


WOD: AMRAP in 12 min of :

• 2 front levers( banded)/scaled will be skin the cats
• 10 "v" snaps/ scaled-In and outs
• 200 M Sprint
• 2 wall climbs

Cash Out: Flexibility:

• Straddle holds; 30 seconds
• Butterfly hold: 30 seconds
• Pike holds 30 seconds 

Gymnastics for 8/4

Warm Up:
3 rounds

• 100 M run
• 5 OHS w/PVC
• 5 Hollow rocks
• 5 sword pull each arm

Gymnastics Strength:

• A1:The 'L'Hold 15 sec x 3 sets
• A2:3 Kipping swings with a 3 sec hold at top x 3 sets
• B:15 toe raises each foot then 25 both together x 2 sets

Skill Work: 10-12 Minutes

• Taking the Handstand away from the wall 
• Pressing to Handstand
• Handstands/Shoulder stands on Paralette or free standing

Pistols: Review scaling options

WOD: Running Mary AMRAP in 15:

RX"d:

5 HSPU

10 Pistols(5 each leg)

15 pull ups

Run 200 M

L2:

3 HSPU

6 Pistols(3 each side)

9 Pull Ups

Run 200 M

L1:

3HSPU feet on Box/Ab Mat

6 Pistols to a box/banded

9 Ring rows

Run 200M

 

Muscle Up Progression 7-28-13

Muscle Ups

Warm Up:
2 rounds:
30 fast feet jump rope
10 Shoulder dislocates
3-5 hollow body rocks to fast sit up- think about arm transition
5 Indian push ups

Wrist stretch and shoulder stretch with band behind back or on the floor both hands at base of spine

Skill Work:

• 3 strict Pull ups + 3 Kipping pull ups x 3 sets 
• 3 Dips x 3 sets- HOLD AT THE BOTTOM for 5sec. then push out of it (scaled can be done on parallettes)
• False grip hold on bar :10's x 3

B: Transitions to Muscle up- (I will be going over how to do these skills)

• 3 ring row with false grip x 3sets
• 3 sets of 3 ice cream makers- Banded- this mimics the range of shoulder motion
• Transition with a band to low dip

10 minutes work on ONLY TRANSITIONING

• This is from open body on the bands to the low dip only
• scaled can do the transition with majority of the weight on the feet for the entire movement

C: Muscle Ups:

• For those of you who are ready we can take it to the high rings for a few Muscle ups. I will be able to spot these ONLY for those who can transition with little to no problem on the low rings
• For people who are already doing muscle ups but cannot connect I can look to see what form might be breaking down.

GWOD for July14

3 Min Zone 1 work- Gymnastics Obstacle
+
3 rounds:
5 Dislocates
5 hollow rocks
5 Arch rocks
5 L- raises

Shoulder mobility with partners

Skill Work: 10 Minutes

•  Handstands Holds -L1
•  Handstand Tap -L2
•  Handstand Push Ups- L3

If you are new to Gymnastics you will do holds then Taps and HSPU all modified

WOD:

2 Rounds 1 minutes Work 1 minute Rest of:

• HSPU
• Rope climb (or rope pull from back to standing)
• Air Squats
• Double Unders (attemps and singles if necessary)
• Toes 2 Bar ( Adv ) or sit up variation