Monday & Thursday gymnastics

 

Monday & Thursday gymnastics

  December 2, 2018

Monday: 

A.
Alternating emom:
1. 5 strict ttb 
2. 5 strict c2b
*reps are guidelines, add or subtract where needed – zero kipping!!*
 
B.  
3 x 20s floor handstand drills – pushing partner
Wall walk + hold 60s 
Ww + hold 50s 
Ww + hold 40s 
30s 
20s 
10s
Again guidelines on time, form over holding longer, active shoulders driving away is the focus, right body shape. 
 
C. 
45s ring plank hold 
60s rest
10 -15 ring push ups/push ups 
60s rest
60s hollow hold 
X3 
 
 
Thursday: 
A.
Kipping pull ups:
Drills and practise for those working towards good kipping pull ups 
Those with at least 15+ reps:
1 max effort attempt, 3 mins rest. 
6min Emom of 30-40% of max effort. 
 
Those who have some, work on some drills and skills then 5 min emom of 3-5 reps 
 
B.
Handstand walks 12 minutes of:
Drills, practise, – those with solid waking try walking around some obstacles. 
 
Scales – kicking up practise & weight shifting, box walks, wall facing side walks 
 
C.
Static hold conditioning: 
20s false grip hang 
20s chin over bar hold
20s fish right 
20s fish left 
20s hanging l sit 
2-3 rounds time dependant!
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