Gymnastics 08-07-23
Monday
Dip Practice
10 AMRAP
3 Ring Push-ups/Ring Dips
3 Dumbbell Cleans 50/35
6 Ring Push-ups/Ring Dips
6 Dumbbell Cleans
9.....
Gymnastics 07-31-23
Monday
Ring Complex (semi-finals fun)
3 Rounds Every 3:00 1:00 rest
5 Ring Complexes (1 Toe to ring, 1 Muscle-up, 1 Ring Dip)
20 Single leg Squats/ Goblet squats
Max Burpees over the Box in time remaining
Gymnastics 07-24-23
Monday
Bar Muscle Up
For Time
10-9-8-7-6-5-4-3-2-1
Bar Muscle-up/Pull-up
1-2-3-4-5-6-7-8-9-10
Power Snatch 75/55
Gymnastics 07-17-23
Monday
Skill: HSPU
8 AMRAP
3 HSPU
3 Overhead Squats 115/85
6 HSPU
3 Overhead Squats
9 HSPU
6 Overhead Squats
12 HSPU
6 Overhead Squats
+3 HSPU reps each round and +3 Overhead Squats every 2 Rounds
Gymnastics 07-10-23
Monday
HS Walk + Pirouettes
"Dizzy Diane"
15-12-9
Deadlifts 155/105
3-2-1 Handstand Pirouettes
15-12-9 Handstand Push-ups
Gymnastics 06-26-23
Monday
Handstand Walking
6 Rounds for time
10 Box Jumps
15 ft Handstand Walk
10 Sumo Deadlift High Pulls 95/65
Gymnastics 06-05-23
Monday
Handstand Push Ups
"Muscle-up Biathalon"
For Time
400m Run
18 Ring Muscle-ups
400m Run
15 Ring Muscle-ups
400m Run
12 Ring Muscle-ups
Gymnastics 06-05-23
Monday
Handstand Push ups
"Muscle-up Biathalon"
For Time
400m Run
18 Ring Muscle-ups
400m Run
15 Ring Muscle-ups
400m Run
12 Ring Muscle-ups
Gymnastics 05-22-23
Monday
Push & Pull
16 AMRAP
7/5 Chest to Bar Pull-ups
15 Push-ups
20 Walking Lunges
Weight Vest Optional
Gymnastics 05-15-23
Monday
Push Ups
5 Rounds 3:00 Work 1:00 Rest
10 Parallette Shoot Throughs
10 knees to elbow
50m Dual Overhead DB Carry
Max Push-ups in remaining time