Gymnastics
Sunday, April 13th, 2025 – Gymnastics
Warm Up (5 minutes)
Arm circles (2 min)
Pike push-ups (2 sets of 10 reps)
Band pull-aparts (2 sets of 15 reps)
Pike push-ups (2 sets of 10 reps)
Band pull-aparts (2 sets of 15 reps)
Warm Up (5 minutes)
Glute bridges (2 sets of 15 reps)
Dead bugs (2 sets of 10 reps per side)
Hip mobility (2 min)
Dead bugs (2 sets of 10 reps per side)
Hip mobility (2 min)
Skill Work (50 minutes)
Strict dumbbell press – 3 sets of 8-10 reps
Handstand holds – 3 sets of 30-45 sec
Handstand Push-up negatives – 3 sets of 5 reps
Ring rows – 3 sets of 10-12 reps
Lateral raises with dumbbells – 3 sets of 12 reps
Handstand holds – 3 sets of 30-45 sec
Handstand Push-up negatives – 3 sets of 5 reps
Ring rows – 3 sets of 10-12 reps
Lateral raises with dumbbells – 3 sets of 12 reps
Skill Work (50 minutes)
Hip thrusts with barbell – 3 sets of 10 reps
Hanging leg raises – 3 sets of 12 reps
Heavy kettlebell swings – 3 sets of 15 reps
Weighted step-ups – 3 sets of 10 reps per leg
Hip abductions with band – 3 sets of 15 reps
Hanging leg raises – 3 sets of 12 reps
Heavy kettlebell swings – 3 sets of 15 reps
Weighted step-ups – 3 sets of 10 reps per leg
Hip abductions with band – 3 sets of 15 reps
WOD
Workout Format
AMRAP 12 min:
5 Toes To Bar
10 Pull-ups
15 Kettlebell Swings
12/15 Calorie Row
5 Toes To Bar
10 Pull-ups
15 Kettlebell Swings
12/15 Calorie Row