Sunday, April 20th, 2025 – Gymnastics
Warm Up (5 minutes)
Jumping jacks (1 min)
Wall walks (3 reps)
Shoulder dislocates with PVC (2 sets of 10 reps)
Wall walks (3 reps)
Shoulder dislocates with PVC (2 sets of 10 reps)
Warm Up (5 minutes)
Banded monster walks (2 sets of 10 steps forward/back)
World’s Greatest Stretch (1 min per side)
Standing hip circles (1 min per leg)
World’s Greatest Stretch (1 min per side)
Standing hip circles (1 min per leg)
Main Work (35 minutes)
Z Press with barbell or dumbbells – 4 sets of 6-8 reps
Wall-facing handstand holds – 4 sets of 30-45 sec
Box elevated pike HSPU – 3 sets of 6-8 reps
Seated banded face pulls – 3 sets of 15 reps
Scapular pull-ups – 4 sets of 10 reps
Wall-facing handstand holds – 4 sets of 30-45 sec
Box elevated pike HSPU – 3 sets of 6-8 reps
Seated banded face pulls – 3 sets of 15 reps
Scapular pull-ups – 4 sets of 10 reps
Main Work (35 minutes)
Barbell Romanian Deadlifts – 4 sets of 8-10 reps
GHD sit-ups – 3 sets of 12 reps
Sled pushes or heavy prowler drive – 3 sets of 20 meters
Reverse lunges with dumbbells – 3 sets of 12 reps (6 per leg)
Side-lying clamshells with band – 3 sets of 15 reps per side
GHD sit-ups – 3 sets of 12 reps
Sled pushes or heavy prowler drive – 3 sets of 20 meters
Reverse lunges with dumbbells – 3 sets of 12 reps (6 per leg)
Side-lying clamshells with band – 3 sets of 15 reps per side
WOD (20 minutes)
4 Rounds for time:
15 Toes-to-Bar
20 Walking Lunges (10 per leg)
15 Russian Kettlebell Swings (heavy)
10 Burpees
15 Toes-to-Bar
20 Walking Lunges (10 per leg)
15 Russian Kettlebell Swings (heavy)
10 Burpees