Sunday, March 2nd, 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: Techniques and Progressions
Assisted Pull-ups with band or Chin-ups – 3 sets of 5-7 reps.
Pull-ups with less resistance band – 3 sets of 4-6 reps.
Kipping Pull-ups – 3 sets of 5 reps with correct technique.
Part 2: Pull-up WODs
WOD 1 (EMOM 7 minutes):
5 Pull-ups (or assisted pull-ups)
10 Lunges
15 Sit-ups
Rest 2 minutes then:
WOD 2 (AMRAP 7 minutes):
5 Push-ups
10 Box Jumps
15 Russian Twists
Core Work (side plank) – 3 sets of 20-30 seconds per side.
Assisted Pull-ups with band or Chin-ups – 3 sets of 5-7 reps.
Pull-ups with less resistance band – 3 sets of 4-6 reps.
Kipping Pull-ups – 3 sets of 5 reps with correct technique.
Part 2: Pull-up WODs
WOD 1 (EMOM 7 minutes):
5 Pull-ups (or assisted pull-ups)
10 Lunges
15 Sit-ups
Rest 2 minutes then:
WOD 2 (AMRAP 7 minutes):
5 Push-ups
10 Box Jumps
15 Russian Twists
Core Work (side plank) – 3 sets of 20-30 seconds per side.