Daily Gymnastics Program

Day 1

RX+ 15 min EMOM 1) 20 Hollow Rocks 2) 8 Bar MU 3) 15 Kipping HSPU RX 15 min EMOM 1) 15 Hollow Rocks 2) 1-5 Bar MU 3) 10 Kipping HSPU Scaled 15 min EMOM 1) :20 Hollow Hold 2) 1-5 Strict Pullups or Kipping Pull-ups 3) 10 Box HSPU Foundations 15 min EMOM 1) :20 Tuck Hold 2) 8-12 Palm Down Ring Row 3) 10 Pushups

Day 2

RX+/RX Take 10:00 to find a heavy weighted ring dip then 50 Pistols for Quality Scaled/Foundations in 10:00 Accumulate 30-50 Dips for Quality (ring, straight bar, between boxes or toe assisted) then 50 TALL Box step up for quality

Day 3

RX+/RX on a 5 min clock Accumulate as much time as possible in a freestanding handstand -rest 3:00- then 3 Rounds 1:00 on/1:00 Rest Max Distance HS Walk Scaled on a 5 min clock Accumulate as much time as possible in a wall supported handstand -rest 3:00- then 3 Rounds 1:00 on/1:00 Rest Max Rep Wall Facing HS Shoulder Taps Foundations on a 5 min clock Accumulate as much time as possible in a Toe Supported Box Handstand -rest 3:00- then 3 Rounds 1:00 on/1:00 Rest Max Distance Bear Crawl

Day 4

RX+ 15 Strict Muscle ups -then- 5x10 Strict T2B RX 5-10 Strict Muscle ups -then- 5x5-10 Strict T2B Scaled 15 Elevated Toe Assisted Strict Muscle ups or Box Assisted Strict Muscle-up -then- 5x5-10 Strict Knee to Elbows Foundations 15-20 Toe Assisted Transitions -then- 5x10 Strict Knee Raises

Day 5

RX+ 5 Rounds 10 C2B 20 Ring Push-ups 30 Jumping Lunges RX 10 Pull-ups 20 Deficit Push-ups 30 Jumping Lunges Scaled 5 Rounds 10 Jumping C2B 20 Push-ups 30 Lunges Foundations 5 Rounds 10 Jumping Pull-ups 20 Elevated Push-ups 30 Lunges