TGIF- Gymnastics Day!


AMRAP 8 minutes for skill (Don’t rush through the movements, focus on solid positioning throughout) 3-position ring hold drill x 3 (2 second pause in each position) *Set rings low and self spot with feet Hollow leg fall-outs x 10 reps - Emphasis on hollow - Use hardest variation able Small to medium sized butterfly pull-ups x 5-10 - Focus on perfect hollow / arch position and moving through the core


A.1: Weighted Pull-ups (4x5)

-Assist with bands or feet as needed - Full stretch at bottom of pull-up - Attempt to maintain hollow position throughout - Add weight if able

A.2: Weighted Dips (4x5)

-Pause 1 second at the top and bottom of the dip -Assist with feet as needed - Add weight if able

Metcon (AMRAP - Rounds and Reps)

12 minute AMRAP: 5 toes to bar 5 burpee box jump overs 5 meter / side lateral wall walk 250 meter row For the toes to bar , the emphasis is on hollow and arch positioning. For the lateral wall walk if needed perform with back facing wall. If needed regress to lateral inchworm

Extra Work

a: Kettlbell Windmill (3x6/side )

b: Wall Walk (3 x 2-3 reps)

-Maintain midline -Float off wall for 10 seconds

c: Banded Tricep Push Down (3x25 tempo 20X0)


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