3 Day Gymnastics

Warmup Reminder - these workouts are designed to be done after your gyms WOD so you will likely already be warm. These are quick warm-ups designed to get specific muscle groups ready for your skill work. Work through 10 Chest to Bar Pull-up Drill* 6-10 Hanging Lat Press to Hollow Body 10 Kip With Towel Between feet :15 Superman Hold

Scap Pull-Up Hold

3 x 5

Banded Strict Pull-Up

Bar Muscle Up "Get Out Of the Pool Drill"

3 x 3

Bar Muscle Up (Kipping)

6 x 1

👉🏻Option 1 2 Sets 2 Min ARMAP 5 DB Thrusters 50/35 8 Pull-Ups Rest 1 Minutes 2 Min AMRAP 5 DB Front Squats 50/35 4 Chest to Bar Rest 2 Minutes Between Sets ❓Modifications Modify Pull-Ups with a Ring Row Modify Chest to bar with - Single Leg box Kipping Chest to bar Pull-Up Drill You can modify the weight on the DB if needed 👉🏻Option 2 2 Sets 2 Min ARMAP 5 DB Thrusters 50/35 8 Chest to Bar Rest 1 Minutes 2 Min AMRAP 5 DB Front Squats 50/35 4 Bar Muscle Ups Rest 2 Minutes Between Sets

Hollow Body Rock

5 x 10

Warmup Reminder - these workouts are designed to be done after your gyms WOD so you will likely already be warm. These are quick warm-ups designed to get specific muscle groups ready for your skill work. Work through Banded Press out + 5 Circles in each direction 6 Hollow Body Lifts 3 Inchworms

45 degree handstand Hold

Option 1 - Working toward Wall Walks Strength Work 5 Sets 6-10 Box Pike Handstand Shuffle 10 Plank to press Rest 1:00 between Sets ------------ Notes ------------ 👉🏻Box Pike Handstand Shuffle This video shows shoulder taps, I just want you to do the first option of the handstand shuffle. Goal is to practice shifting your weight from one hand to the other, don't just pick up your hand 👉🏻Plank to press Watch the video and see the push through the upper back in the top position. This is going to work your core and improve your plank position.

Option 2 - Increasing your wall walks Capacity Capacity Work 5 Sets 1 Wall Walk into 10 Wall facing Shouder Taps Rest :30 Then 1 Wall Walk into :20 Wall Facing Handstand Hold directly into 2 Wall Walks Rest 1:00 between sets

Warm-up Reminder - these workouts are designed to be done after your gyms WOD so you will likely already be warm. These are quick warm-ups designed to get specific muscle groups ready for your skill work. Work through 10 Crossbody Pull 20 Mountain Climbers 10 Foam Roller shoulder protract/retract ----------- Notes ----------- 👉🏻Crossbody Pull - It is important to exhale as you extend that band to help activate your deep core muscles 👉🏻Foam Roller shoulder protract/retract - Having your hands on the foam roaller forces you to have to stablize in yoru plank position as you move through your scap push-ups

Adductor/Core 3 Rounds 10-12 Per Side Adductor Slide* :30 Hanging Hollow Body 8-10 Per Side Glute Bridge With Heel Slide *If these hurt your knee you can do a Copenhagen plank to work your adductors instead. Instead of holding in the plank, just do 8-10 reps per side

👉🏻Option 1 - Get your first toes to bar. If you have Toes to Bar do Part D instead 5 Rounds 6-10 Toes to bar Rhythm Drill* 10-:15 Hanging tuck sit :30 Laying on the ground and slowly pull your knees to your chest No added rest between rounds *Keep a grip on the bar throughout. Choose a number you can maintain unbroken through the workout. Remember the priority is to move behind the bar (Watch my session notes video for more on this)

👉🏻Option 2 - Improve your capacity. If you don't have Toes to Bar do Part C instead Toes to Bar Strength 5 Rounds 4-10 Toes to Bar (Something you can maintain unbroken) 10-:15 Hanging tuck sit :30 Laying on the ground and slowly pull your knees to your chest No added rest between rounds Make note of the number of toes to bar you maintain per each round, you will need it for next week

This is optional but if your hip flexors are feeling especially tight after this workout, it will help you stretch them out. :30 Cobra Stretch :30 Short Lunge Hip Flexor strength :30 long lunge hip flexor stretch Second Demo video shows both hip flexor stretches. On the first on engage your glutes and core and push your hip forward. On the longer lunge relax more into the stretch.