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Friday 5.19.17

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Gymnastics Warm-up/Skill.
A. 1 round:
:55on/:15off Plank Hold (Top, arms extended)
:55on/:15off Alligator Hold (bottom of push-up, chest 1″ off ground)
*Alternate between exercises

B. 2 rounds:
:25on/:15off Ring Dip Support Hold (Top)
:25on/:15off Ring Dip Bottom Hold
*Alternate between exercises

C. 3 rounds:
3 x 3-count ring pushups (feet on box) or 5 pushups (3 seconds up, 3 second hold at top, 3 second decent, 3 second hold in bottom or with chest 1″ off ground)
After round #1 – 10 Hollow arch kips on rings or bar
After round #2 – 8 Hollow arch kips w/hand release
After round #2 – 6 Pullups

D. EMOM x Ring Dips
*Note – class is on week#4, if you’ve been doing this every week, you’re on week #7
See link for intstructions: 048 Gymnastics Progression

Conditioning.
For time:
100 Burpee Box Jump-overs, 24/20 –> 20/14
100 Pullups
*20 min cap

Weakness Work.
None!

Competitor.
*Weeek 7-Day 5*

Gymnastics Warm-up/Skill.
A. 1 round:
:55on/:15off Plank Hold (Top, arms extended)
:55on/:15off Alligator Hold (bottom of push-up, chest 1″ off ground)
*Alternate between exercises

B. 2 rounds:
:25on/:15off Ring Dip Support Hold (Top)
:25on/:15off Ring Dip Bottom Hold
*Alternate between exercises

C. 3 rounds:
3 x 3-count ring pushups (feet on box) or 5 pushups (3 seconds up, 3 second hold at top, 3 second decent, 3 second hold in bottom or with chest 1″ off ground)
After round #1 – 10 Hollow arch kips on rings or bar
After round #2 – 8 Hollow arch kips w/hand release
After round #2 – 6 Pullups

D. EMOM x Ring Dips
*Note – class is on week#4, if you’ve been doing this every week, you’re on week #7
See link for intstructions: 048 Gymnastics Progression

Conditioning.
For time:
100 Burpee Box Jump-overs, 24/20
100 Pullups
*20 min cap