Sunday, February 16th, 2025 – Gymnastics
Warm Up (5 minutes)
Jumping Jacks (1 Minute)
Hip Rotations (30 Seconds per Direction)
Bear Crawl (1 Minute)
Knee Raises on the Bar – 1 Minute.
Plank (30 Seconds)
Hip Rotations (30 Seconds per Direction)
Bear Crawl (1 Minute)
Knee Raises on the Bar – 1 Minute.
Plank (30 Seconds)
Main Work (50 minutes)
Part 1: Toes to Bar Progressions
Knee Raises – 3 Sets of 10-12 Reps
Knee Raises on Bar – 3 Sets of 10-12 Reps
Toes to Bar (If Possible, Working On Full Range of Motion) – 3 Sets of 4-6 Reps
Crocodile Crunch – 3 Sets of 12-15 Reps
Part 2: Toes to Bar WOD
WOD (AMRAP 12 Minutes):
5 Toes to Bar (Or Knee Raises)
10 Burpees
15 Wall Balls
Core Work (Side Plank) – 3 Sets of 20-30 Seconds per Side
Knee Raises – 3 Sets of 10-12 Reps
Knee Raises on Bar – 3 Sets of 10-12 Reps
Toes to Bar (If Possible, Working On Full Range of Motion) – 3 Sets of 4-6 Reps
Crocodile Crunch – 3 Sets of 12-15 Reps
Part 2: Toes to Bar WOD
WOD (AMRAP 12 Minutes):
5 Toes to Bar (Or Knee Raises)
10 Burpees
15 Wall Balls
Core Work (Side Plank) – 3 Sets of 20-30 Seconds per Side