GYMNASTICS | WEEK 35 | 08/23/2020

2 Rounds:

10 Standing Straddle with Alternating Bent Knees

30 Seconds per Side Wall Pec Stretch (Right + Left)

30 Seconds Bench Shoulder Stretch


3 Rounds for Quality

1 Minute Handstand Hold (against the wall)

10 Box Pistols Right

10 Box Pistols Left

30 Hollow Rocks

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Sub Options:

3 x 20 Second Holds or Pike Holds

For Pistols: The taller your piece of equipment (i.e., bench, chair, couch, etc.), the easier the pistols will be

Tucked hollow rocks

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No SCORE! Do this for quality not for time!

For the Box Pistols, start with your feet together, standing a few inches in front of your box/chair. Lift one leg off the floor, extending it straight out in front, pointing the toe. The raised leg should be as tight as possible. Reach your butt back and down to the box/chair, until you find yourself in a sitting position. The front leg should be hovering above the floor, do not let it touch. To stand, shift your weight forward, and press through your mid foot. Your toes should be working to grip the ground, and help maintain balance. Once fully standing, bring your raised foot back to the ground, and repeat on the opposite side. You may do these weighted or unweighted.

For the Hollow Rocks, start lying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set. Push your lower back into the floor by sucking your belly button into your spine. The distance between your ribcage and hip bones should shorten. Your lower back needs to remain flat, so it makes contact with the floor during every rep. To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.


7 Minute EMOM
(Every Minute on the Minute for 7 Minutes)

Perform as 30 seconds on and 30 seconds off:

Toes to Bar Practice: Focus on form rather than numbers (Straight legs, staying tight)

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Sub Option:

Kip Swing Practice
Kip Swing with Knees to Chest
Kip Swing raising legs as high as you can each time.

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Score: Total Reps, but do NOT sacrifice form to be on top of the leaderboard!

For Toes to Bar, start hanging from the pull up bar. Pull your shoulders away from your ears, pull your ribcage down, point your toes to the floor, and squeeze your knees, butt, and belly. Start the kip swing by pulling your chest forward and swinging your feet back then push your chest back and swing your feet forward. Use the swing to build your momentum until you can touch both toes to the bar between your hands (or get your toes as high as you can). You can also sub with raising your knees to your chest or just a kip swing.