Gymnastics
Sunday, April 27th, 2025 – Gymnastics
Warm Up (5 minutes)
Arm swings and circles (1 min)
Handstand shoulder taps (2 sets of 10 taps)
Cuban rotations with dumbbells (2 sets of 10 reps)
Handstand shoulder taps (2 sets of 10 taps)
Cuban rotations with dumbbells (2 sets of 10 reps)
Warm Up (5 minutes)
Glute kickbacks (1 min per side)
Frog stretch (1 min)
Band-resisted hip bridges (2 sets of 12 reps)
Frog stretch (1 min)
Band-resisted hip bridges (2 sets of 12 reps)
Main Work (35 minutes)
Single-arm Dumbbell Press – 3 sets of 10 reps per arm
Wall-supported Handstand Shoulder Shifts – 3 sets of 20 sec
Deficit Handstand Push-ups or Piked Box HSPU (elevated) – 4 sets of 5 reps
Barbell High Pulls – 4 sets of 8 reps
Plank to Downward Dog Shoulder Pumps – 3 sets of 12 reps
Wall-supported Handstand Shoulder Shifts – 3 sets of 20 sec
Deficit Handstand Push-ups or Piked Box HSPU (elevated) – 4 sets of 5 reps
Barbell High Pulls – 4 sets of 8 reps
Plank to Downward Dog Shoulder Pumps – 3 sets of 12 reps
Main Work (35 minutes)
Sumo Deadlifts – 4 sets of 6 reps
Hanging Knee Raises – 4 sets of 10-12 reps
Bulgarian Split Squats – 3 sets of 8 reps per leg
Banded Lateral Walks – 3 sets of 10 steps each direction
Hip Airplanes (balance + control) – 3 sets of 6 per leg
Hanging Knee Raises – 4 sets of 10-12 reps
Bulgarian Split Squats – 3 sets of 8 reps per leg
Banded Lateral Walks – 3 sets of 10 steps each direction
Hip Airplanes (balance + control) – 3 sets of 6 per leg
WOD (20 minutes)
2 Rounds for time:
10 Handstand Push-ups
15 Dumbbell Step-Overs (50/35 lbs)
20 Toes-to-Bar
15 Dumbbell Push Press (50/35 lbs)
20 Goblet Squats (53/35 lbs)
10 Chest-to-Bar Pull-ups
10 Handstand Push-ups
15 Dumbbell Step-Overs (50/35 lbs)
20 Toes-to-Bar
15 Dumbbell Push Press (50/35 lbs)
20 Goblet Squats (53/35 lbs)
10 Chest-to-Bar Pull-ups