Dips and some paralette work Sunday March 22

Obstacle Warm up!!

Shoulder Stability and Core Strength development:

• Scap retractions 10 reps x 3 sets
• Establishing the hollow body 3 sets 10 sec holds
• 5 KB windmills on each side x 3 sets

Mobility:  

• Shoulders (with pvc), wrists and triceps

Paralettes:

•  L-Holds tight core engagement
• Plank Position holds- push ups and pass throughs- together at my count-( Can be Modified)  
• Dips with shoulders back and retracted elbows tracking back and close to the body
• 3 sets of 7-10 reps with 60 sec rest between sets

Rings:

·         ***Goal Keep rings still and eyes looking at the horizon

·                       Dipping with correct shoulder placement

•          2 -15 second ring holds hands at 11 and 1

·         Can you increase the load while holding? 

•         3 -10 second holds with tucked or piked legs

·         Ring dips- Hands turned OUT to 11 and 1 for entire range of motion

•         3 sets of 5 with tempo 2 down, HOLD AT BOTTOM for 2, then straight up, hold at top for 1, rest one min between sets.

·         Scaled is done banded. Or on bars banded or not banded

•  If we have time we might do a few tuck ups to inverted holds on high rings for fun ;0)

WOD: AMRAP in 10 minutes

• 5 Dips rings/scaled is banded on rings or on Paralettes 
• 5 Push up Pass through on Paralettes  (Beg.can work just the pass through and back)
• 25 Dbl unders or 50 single under work(beginners)

Muscle up progression work

Warm Up: 

Dynamic gymnastics style with shoulder and wrist stretching

Shaping:

• Hollow hold
• Arch Hold
• Grip

Warming up 3 rounds:

3 Pull Ups- strict

3 Push Ups- elbows IN

3 pvc pipe dislocates

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
• Scaled can use bands for the transition as well
• Muscle up rigging strict (weighted- adv)
• Boxed turn overs for explosive hip recruitment 

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.

Handstand Push Up Focus

Dynamic Warm Up

Shoulder and wrist mobility

Strength Work: 3 rounds of:

• 20 Sec Handstand Hold
• 20 Sec Hollow hold
• 10 Scapula Push Ups

Skill Set: HSPU

• Tripod hold- headstand to plank push out
• HSPU feet on floor
• HSPU feet on a box
• HSPU establish full Rom with varied Ab-Mats heights

WOD: 

30 Double Unders then,  (60 single if cannot do double)

10-8-6-4-2-1 of

• HSPU- scaled as needed
• OHS- scaled as needed (PVC OK)
• Toes 2 Bar or Sit ups

then 30 Double unders 

Kipping Skill Work

I: Warm Up:

3 min Jump rope

+

Dynamic Gymnastics stretch and mobility

II. Kipping Positioning on the floor

• 20 Sec Hold x 3 sets
• Superman Holds with PVC
• 5 Hollow rocks x 3 sets 
• 5 Superman Rocks x 3 sets

III. Bar Work

• 10 sec shoulder retractions x3
• Dead Hang pull up - or attempts or negatives
• 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.

IV: Toes 2 Bar- Basic overview

WOD: 10 minutes AMRAP of:

5 Pull ups any variety

10 double unders- 20 single unders

5 Toes 2 Bar or knees to elbows- scaled

10 Air Squats

5 push ups- banded -scaled

Gymnastics Strength and Pistols

Warm Up and Mobility

Strength work:
3 Rounds of:

• 20 sec Handstand Holds
• 15 Sec L paralettes
• 25 Calf raises each leg

Skill Focus:

• Pistols

WOD

 Row 500 Meters then complete,

5 rounds of:

• 10 Pistols ( 5 a leg)
• 10 Push ups/scaled banded
• 10 Pull ups/scaled ring rows

then,

500 M row

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