Weekly Gymnastics

Monday 3rd

September 3, 2018


Build to a 3rm weighted pull up (8 mins)
Build to 3rm weighted box dips (8 mins) 
Emom alternating, 10mins
1. 3-5 pull ups at body weight
2. 3-5 box dips at body weight
Scales/ work negatives/hard ring rows/ holds etc
Wall walk + 30s hold (perfect positions please)
10 paralette pass throughs 
Rest 90s - 4 sets 
C. Conditioning 
Accumulate 30 candle stick to pistols 
After every 10 reps 
60s hollow hold 

Thursday 30th gymnastics

August 30, 2018

1. Bar muscle up:  warm up drills for all operation no chicken wings please! 

Those with a bar complex:                                    3 ttb+ 3 pull ups + 3 c2b + 3 bar mu               rest as needed - 5 sets, adjust reps as needed

those working towards: 

find a scaling option, light band, assisted, box jump over, strict pull up if strength is issue,   or just do bar mu                                             emom 7 - 1-3 reps

2. Find 3rm deficit kipping hspu (8 mins)   Then 5x 5 at rx standards                                  For those scaling kick up practise/negatives and box  hspu 



Thursday 23rd gymnastics

August 23, 2018

A. Ring muscle up strict+Kip

general drills and warm up 

emom 8: 2 strict mu + 2 kipping mu 

scales: negative .+ kip swings hips to rings 


Kipping hspu 

build up to 1rm deficit kipping hspu 

rest 5x 5 body weight/smaller deficit



60s hollow hold

45s superman hold 

30s nose to wall hs hold (count once in place) 

15s paralette l sit hold 

rest 60s x 3

Monday 20th

August 19, 2018

Monday gymnastics: 

Some ttb drills after warm up
Alternating emom 10 
Odd: 5 strict ttb
Even: 10 kipping ttb 
- straight legs tight body positions working on compression and tight hollow 
Adapt reps either way as needed
B. Max effort ring row - horizontal if possible - looking for a Challenging height where you can get 10-20 reps 
3 mins rest 
4 sets of 50%
Super strict form no hip thrusting, this ain’t the dance floor 
C. Conditioning 
60s hollow body hold
60s active hang 
10 paralette pass throughs
3 rounds for quality 
50 s

Thursday gymnastics

August 16, 2018

A. Strict muscle ups: 

Drills and skills finding challenging scales 
Then, those with:
1 pull up+ 1 strict mu+ 1 ring dip + 1-3 kipping mu 5 sets rest as needed
Those without, as lightly assisted mu + negative as possible. Those close have some attempts from a bent arm
5-6 sets 
B. Handstand skill work:
5 tuck ups and down on wall, 
5 straddle up and down
5 pike up and down 
If easy go from kneeling 
Then: 4 x 45s assisted holds - no walking! Use spotter and make them work! 
C. Conditioning
30s hollow 
30s r arm top long arm rope hang 
30s hollow 
30s r arm too

Monday gymnastics

August 12, 2018


Alternating emom: 12 mins 
Odd: 5 c2b/ 5 strict pull ups/ 2 negatives (find appropriate level of movement)
Even: 5 box dips/negatives/support hold+push ups 
Accessory - accumulate 2 mins chin over the bar hold, and 2 mins ring support hold 
5 x 3-5 rower handstand slides small pause at the top of the movement and super controlled way down.
Use a spotter - keep shoulders over wrists, don’t go too far over wrists 
Accessory - 4 box circles each alternating direction. Stay stacked and active shoulders much as possible 
C. Conditioning 
20s hollow rocks

Monday&thursday gymnastics

August 6, 2018


A. Tempo pull ups:
Explosive pull, 2sec chin over bar, 3 second lower 
5x5 reps - add weight if needed 
scales:  light bands/ assisted/ challenging ring row
Accessory: 3x20 hollow body band lat pull down
1 push up+wall walk+15s hold+walk down+ push up
6 sets, each set add another push up at the start and end, if strong start on high push up reps 
(Form: only thing touching wall in wall wall hold should be toe nails! Super tight hollow bodies and active shoulders, don’t go all way in if you can’t hold shape) 
Accessory: 20 kick ups to the wall just a one/two second hold alternating legs 
C. Conditioning 
20 hollow rocks <

Thursday 2nd Aug

August 2, 2018


handstand work - Holds

assisted/try unassisted -no walking 


4x 45s nose to wall hold - scale the time time if form breaks 


Ttb efficiency drills:

tight snap with hips

active lat press down 

10 min alternative emom:

1.3-6 strict 

2. 5-12 kipping 

find challenging yet appropriate reps for you 



30s fish 

30s fish 

30s weighted hollow hold 

60s rest 


d. If time 

bridge stretch 

Monday gymnastics

July 30, 2018


2-4-6-8-10-8-6-4-2 (adjust reps up/down as needed or add deficit )
Strict hspu - rest as needed between sets 
(15 mins time cap - quality over sloppy movement)
4 x 45s wall facing hs hold 
15s chin over the bar hold 
+ max effort supinated ring rows
90s rest x 4 sets 
C. Conditioning 
30s paralette pass throughs not touching if possible 
15s rest 
30s v ups 
15s rest 
30s hollow hold
15s rest 
30s superman lifts
60s rest 

Monday & Thursday gymnastics

July 23, 2018

Monday :

a. Bar complex

1 knee raise

1 strict c2b/pull up

1 ttb

1 c2b/pu

1 strict ttb right and left 

1 c2b/pu

10s l hang 

10s swim legs 

(if this is easy you can double the reps of each movement) 90s rest 

5 sets 

b. 30-60 ring support hold with wrist turn out 

(form over time)

Straight into max effort ring dips/push ups 

90srest x 3


60s hollow hold 

30s fish right

30s fish left 

30s seated leg lifts 

30srest x3



a. Bar mu drills and attempts (15 mins)

finish with 5 min emom strict c2b pull ups 

- those with some warm up drills then 1 set max effor

1 2 3 4 5

WP Facebook Auto Publish Powered By : XYZScripts.com