Weekly Gymnastics

Week of 18th March

March 17, 2019


16 min emom
1. 1-2 10second negative hspu - scales:f eet on box/knees on box/normal push up
2. 10-15s chin over bar hold + 10 kip swings - feet together tight positions. Scales: chin up grip/set up low bar feet lightly floor
3. 20 banded hollow body lat pull downs 
4. 20 seated pike leg lifts 
Hanging around the worlds alternating directions, 3 each way after last rep come to hanging l sit/hanging basket hold 15 seconds 
90s rest 4 sets
3 x 10 partner assisted back extensions - last rep hold 10 seconds 
(Partner holding down lower legs)
3 x 20m kb overhead waiter carry 60s

Week beginning 11th

March 10, 2019


A. Superset
5 strict weighted pull ups
5 strict weight dips 
20 hollow rocks 
2 mins rest 
5 sets 
Some dragon flag technique- 
Accumulate 10 slow controlled dragon flag lowers and lift, go as low as you can maintain form. 
Every 2 mins x 10 mins 
5-10 second 1 arm hang right 
5-10 second 1 arm hang left 
10 second flutter l sit legs 
10s L sit hang 
10s basket hang 
D. If time 
‘Bring sally up’ - Push ups 
A. Kipping on rings & transition d

Monday 4th & Thursday 7th

March 3, 2019


Max strict pull ups 
Straight into
Max hollow hold
2 mins rest 
X4 sets 
Scale to challenging ring rows 
B. 8 rounds for quality
3-8 box dips 
Wall walk + 15shold 
60s rest 
C. Conditioning emom:
1. 40second Feet in ring plank hold 
2. 40s ring push ups
3. 40s active hang 
4. 40s parallettes pass throughs/these can be done on plates stacked up if no parallettes
X 3 rounds 
Handstand day! 
Floor drills and positions 

Thursday 28th

February 28, 2019

A. Strict ring muscle ups:

Those with good strict.... build to a 1rm weight 
Then 5x2 @body weight 
Those working towards skills and drills:
False grip hang/ pull up/ring dips 
Jumping through 
Floor Russian dips 
Kipping ttb 
Focus - compression, pressing down on the bar and compressing legs in. 
Every 90s x 5 
10-20 bear crawl + 15ttb 
(Scale reps as needed  and scale is to straight legs high as poss ttb) 
20 seated piked leg lifts 
20 hollow rocks 

Monday 25th Jan

February 24, 2019


Strict muscle up complex:
1 pull up
1 muscle up
3 ring dips
Slow controlled negative 
1 pull up
5 sets
2 min rest - add weight if easy 
If close, light spotting is ok. 
3 ring pull ups (ideally in false grip)
3 rings dips 
3 kneeling transition drills - focus on form and positions. 
90s- 2min rest 
5 sets 
Strict before kip guys......😘
Wall facing hspu 
Wall walk & 3-5 hspu 
(Maybe do with out shoes guys!) 
Every 2 mins 10 mins

Monday & Thursday

February 17, 2019


Alternating emom 12 mins: 
1. 5 strict pull ups
2. 5 strict ttb 
Super set:
Max effort ring dips 
Straight into 
Max effort push ups 
Straight into 
Max effort ring support hold/ring plank hold/plank hold 
2 mins rest 
(Scaling: find 3 scales appropriate where scaling goes from hardest to easier) 
X 3 sets 
10 perfect kip swings 
10 kipping ttb/knee raises 
20s hanging L sit hold 
60s rest 
D. If time partner hamstring stretch 

Monday & Thursday

February 10, 2019


Built to a 3rm pull up (no more than 3 attempts)
Then 10x3-5 @ body weight 60s rest 
Scale: find lightest band 3rm - come to a dead stop between each rep. 
Then either:
10 negatives 60s rest 
10 x 1-2 reps with spotter 
Or discuss with coach appropriate scale
B. Super set:
45s wall facing handstand hold 
20 v ups 
2 min rest 
(Scale the wall facing hold if you can’t maintain form - feet on box pike hold)
X 4 rounds 
C. Conditioning
3- 5 ball ups/knees to chest strict
10 perfect kip swings (ideally have something to squeeze between feet) 

Monday and Thursday

February 4, 2019


1 strict ttb + 5 second lower x 3reps. 
5 sets. If unable to do multiple reps accumulate 10-12 reps of good quality. 
Scale: use spotters, knees to chest. 
A.1. Finish with 30 lying ttb with KB 
Every 2 mins x5 
Wall facing strict Hspu. 
Wall walk + 3 strict hspu + 20s wall walk hold.
If unable to do hspu, (no double ab mats people) 5 box/piked hspu + 20s wall walk hold 
30s ring support hold 
30s hollow hold 
30s reverse plank hold 
30s dB z press overhead hold. 
(10s between each move) 
3 ro

Monday28th & Thursday31st

January 27, 2019


Every 2 mins:
False grip ring to chest hold 10-15s
Bottom of the dip hold 15s (rings/box/bottom push up)
10 horizontal as possible ring rows 
10 mins:
B. Single arm hangs 
5 sets of 5-10s band per arm 
Start with normal ACTIVE hang, slowly engage and transition to one arm, if you are engaging you shouldn’t swing around! 
Use spotter shoulder for some assistance.
C. 12 min
Box circle walks. 
As stacked shoulders as possible, keep stacked and open shoulders throughout circle.
Accumulate 5 full rotations right and left 
To increase difficulty lift one leg up 

Monday 21st & Thursday 24th Jan

January 20, 2019


A. 5 x 5 strict pull up - last rep hold the chin over the bar for 10s 
*rx + - false grip ring pull ups 
Rx - pull ups 
Scale - 3 Assisted pull ups (spot each other) + 5s chin over bar hold + negative 
(15 mins) 
B. David Durante core challenge:
5 sets: 30s rest between sets
C. Gymnastics wod - for
Quality not speed.
10 perfect kip swings 
2 lengths bear crawl 
10 candle stick to to pistol 

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