Weekly Gymnastics

Monday 16th & Thursday 19th gymnastics

July 16, 2018



3 strict c2b pull ups + 3 strict pull ups + 10s chin over bar hold + 10 ring rows 

90s rest x 4 sets

-scale options: strict chin ups+banded pull

ups+hols+ ring row,

- banded+chin over hold+ negative+ring rows 

find a reps scheme and movements that challenge you! 


30s -60s ring support hold with turn out - every 10s 1 strict ring dip 

scale- 30s ring support hold + negative + 5 super strict push ups 

60s rest x5


60s hollow hold 

30s v ups 

2 lengths bear crawl 

x 3 sets 

d. If time 

Tabata bicep curls - no swinging around 



a. Bar muscle ups drills 

& emom 7

Monday 9th & Thursday 12th

July 9, 2018


60s nose to wall has hold (form over time reduce time if you loose form) 
Into max effort ring dips/push ups (again quality over reps) 
Into 2 lengths bear crawl 
90-2 mins rest 
4 sets
Every 30s x 10 mins 
1-3 strict c2b pull ups
pull-ups/1 negative every 60s / 3challenging ring rows
C. Conditioning 
60s hollow hold 
60s arch hold 
60s rest 
30s hh 
30s ah 
30s rest 
D. If time
50 seated leg lifts over kb 

Thursday 5th

July 5, 2018


a. Ring mu work

10mins working strict drills/strict mu 

10mins working kipping drills/kipping mu



Lat work #everydayislatday


c. Conditioning 

15 hollow rocks to lsit pops 

30s plank

30s reverse plank

30s nose to wall hs hold 



Monday 2nd july

July 2, 2018


Every 3 mins: 
8 strict pulls ups 
8 strict ring dips 
5 barbell roll outs 
(Add or take away reps as needed - no more than green band for assist, negatives/partner assist/ring row mix 
- add weight if needed) 
X 5
Hanging around the worlds 
 8 sets of 3 reps (1 rep is right+left)
Rest roughly 60s 
C. 8 min amrap - for quality 
2 lengths bear crawl 
10- 15 of the most perfect push ups, if you snake. You rest. 
30s hollow hold 
D. If time 

Monday 25th & Thursday 28th

June 25, 2018


A. Max effort strict pull ups straight into max effort kipping pull ups (c2b for rx+) 
2 mins rest 
5 sets at 50% eg: max effort was 10&20
50% 5&10.
90s rest
Those with no kipping can focus on efficient kip swings and Band/negatives for strict 
B. 8 min emom
 Dragon flag lift, lower down to a challenging distance and hold 10s - maintain your best hollow. 
C. 50 strict hspu 
Every 2 mins 40s hollow hold
(12 min cap) 
Scale to mixture of negatives & box/normal push ups 
Form over ‘getting it done’ 

Monday 18th – 24th

June 18, 2018


In warm up include some kip swings with sponge/tshirt between feet 
Pull up superset:
5 - 10 strict pull ups 
Straight into max effort ring rows (at height you can get at least 10 but still challenging) 
90s mins rest 
5 sets 
Push super lset:
5-10 string ring dips/box dips 
Straight into max effort push ups 
90s mins rest 
5 sets 
30s on 30s rest x 5
Single leg v up 
Single leg v up 
V up 
Straddle up 

Wb – Monday 11th

June 10, 2018


Emom 20:
1. 5 strict pull ups (weighted)
2. 5 ring/box dips (weighted)
3. 5-10 strict ttb
4. 5-10 strict hspu 
you may drop a
Rep or so by the end of the emom - try challenge yourself 
20s paralette L sit hold/tuck hold - use boxes is no paralettes 
Max effort dB stoh z press
60s rest 
X 5rounds 
10 crunches
10 v-ups
20s hollow hold 
10 hollow rocks 
60s rest x5 
A. Ring muscle ups 
3 x 10s false grip hang<

Thursday 7th

June 7, 2018

Lat strength:

ttb - looking for as much compression as possible 

single arm ttb with assist


front lever



1 length handstand walk or scale

5 strict hspu (more is needed)

into max kipping hspu/box hspu

90s rest 4 sets



12 Plyo push ups 

10 candle sticks to pistol 

30s hollow




Monday 4th

June 4, 2018


Build to heaviest weighted strict muscle up/pull up 

then 8 min emom

3 reps at body weight of mu/pull up


Max effort ring dips straight into 

max effort push ups straight into 

max effort forearm plank hold 

2 mins rest 4 sets 


c. Conditioning 

10-15 perfect kip swings (lat engagement and press down, feet together, squeeze butt etc) 

5 strict ttb 

20s l hand/basket hang - try stay on bar for all these

30s hollow hold 

60s rest 



d. If time 

100 seated pike leg lifts



Thursday 31st

May 31, 2018

Thursday 31st:

a.  Bar muscle drills 

20 mins - quality movements!!!


emom 5: strict c2b / 3-5 c2b

reverse tabata chin over bar hold



Handstand hold

warm Up and drills then 

60s spotted handstand hold

60s rest x 4 

if form really drops decrease time 


c. Conditioning

60s active hang on bar 

60s perfect push ups 

60s hollow hold 

60s rest 



d. If time 

bridge stretches 

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