Gymnastics Program
* NEW Movements are in BOLDThe strength will be self navigated. Use the information below to decide what level you should be working on.
- Level One
- For those that DO NOT have strict pull-ups, or want to get stronger at strict pull-ups.
- Level Two
- For those that HAVE a strict or multiple strict pull-ups, but are lacking good kipping technique. This will help improve your kip, and kip strength, allowing you to string more reps together. Remember, strict before kipping is ALWAYS recommended. However, there are a few that fall in the gray area here and should consult with a coach if in question.
- Level Three
- HAVE strict Pull-Ups. HAVE Chest to Bar Pull-Ups. Can do at least 10 Kipping Pull-Ups unbroken
The Board
The Mobility
The Warm-Up
- Banded Lat Pull-Down
- working straight arm strength - be sure to choose a band that you do not need to lean into or use momentum to move.
- Banded Row
- most everyone should use a thin band for this.
- Scapular Pull-Ups
- T-Spine Rotation
- Tap Swings
- Tap Swing Pull + Hollow Drop-In
Level One
- Plank to Elevated Plank OR Box Assist Wall Walks If the box assist wall walks are too much of a challenge, simply do option 1.
- Box Assist Eccentric Pull-Up
- Ring Rows
Level Two
Level Three
The Metcon
As Many Rounds as Possible in 12 Minutes of:You do not need to alternate arms for the PS and Thrusters, but you must do 1/2 on one side, 1/2 on the other, each rounds.
- Dumbbell Power Snatch
- Reverse Lunge (take a step backward instead of forward, alternating legs)
- Dumbbell Thruster (single DB)
- Starfish
The Finisher
https://youtu.be/cO__eL8NuGA
