Sunday, February 9th, 2025 – Gymnastics
Warm Up (5 minutes)
Band Shoulder Rotations (1 Minute per Arm)
Shoulder Circles (30 Seconds per Direction)
Plank (30 Seconds)
Dynamic Hip Openers (1 Minute)
Jumping Jacks or Rope (1 Minute)
Shoulder Circles (30 Seconds per Direction)
Plank (30 Seconds)
Dynamic Hip Openers (1 Minute)
Jumping Jacks or Rope (1 Minute)
Main Work (50 minutes)
Part 1: Technique and Strengthening
Assisted Pull-ups with band – 3 sets of 6-8 reps
Ring Pull-ups (if possible) – 3 sets of 4-6 reps
Negative Pull-ups – 3 sets of 5 reps (lower as slowly as possible, count 3-5 seconds during the descent)
Ring Rows – 3 sets of 8-10 reps (as a progression before the pull-up).
Part 2: Strength and Conditioning
WOD 1 (AMRAP 10 minutes):
5 Pull-ups (or assisted pull-ups)
10 Kettlebell Swings
15 Sit-ups
Core Work (L-sit hold) – 3 sets of 20-30 seconds.
Assisted Pull-ups with band – 3 sets of 6-8 reps
Ring Pull-ups (if possible) – 3 sets of 4-6 reps
Negative Pull-ups – 3 sets of 5 reps (lower as slowly as possible, count 3-5 seconds during the descent)
Ring Rows – 3 sets of 8-10 reps (as a progression before the pull-up).
Part 2: Strength and Conditioning
WOD 1 (AMRAP 10 minutes):
5 Pull-ups (or assisted pull-ups)
10 Kettlebell Swings
15 Sit-ups
Core Work (L-sit hold) – 3 sets of 20-30 seconds.