GYMNASTICS | WEEK 38 | 09/13/2020

2 Rounds

10 Scapular Pull-Ups
30 Seconds Bench Tricep Stretch
10 Banded Pass Throughs
20 Forward to Backward Swinging Kicks (On right + left)

For the Scap Pull Ups, begin in a dead hang on the bar, with your hands shoulder width apart. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears. Hold for two seconds. Lower back down into your dead hang position.

For the Bench Tricep Stretch, begin sitting with your butt on your heels, facing your bench (or, any apparatus you are using: Chair, couch, desk, etc.) Place your hands on the bench, palms down, and slide them forward until your elbows are supported. Arms should be shoulder width apart. With your knees together, lift your butt and set your hips directly over your knees. Allow your head to fall through your arms, and press your chest towards the floor. Bend your elbows and reach your thumbs toward your shoulder blades. This will intensify the stretch in the triceps. Engage your core by pulling the belly button into your spine.

For the Banded Pass Through, begin standing with your feet together, quads and butt squeezed. Round your hips under (think of yourself as a dog with its tail between its legs) to ‘turn on’ your core. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends. Using straight arms, lift the band overhead and backwards, until it hits your butt/low back. Hold to maximize the stretch. Return to your front starting position by repeating the same motion forward. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

4 Rounds

The Goal: Go Unbroken - Don't Come Off The Bar

5 Kipping Pull-Ups +
5 Kip Swings +
5 Toes to Bar +
Active Bar Hang - Go To Failure

Rest 2 Min Between Rounds

---

Subs or Modifications:

Lower Numbers to 2-3 of each

OR

5 Kip swings+
10 Second Active bar hang +
5 Reps  lift toes/knees as high as possible

Score: Number of rounds completed without coming off the bar.

For the Kipping Pull Ups, start in a dead hang on the bar with your hands just outside shoulder width apart. Engage your belly like you're trying to touch your ribcage to your belly button as you press into the bar and reach your toes forward. Then drive your heels back, pull your head and chest forward, moving into an Arch position. Kick your feet forward as you squeeze your butt hard and fast. Use your arms to guide your chin above the height of the bar. Once your chin clears the height of the bar, push away from the bar and slightly lift your toes in the front to keep an even weight distribution. As you fall under the bar, move back into your arch position, setting yourself up for the next rep.

For the Toes to Bar, start in a dead hang on the bar with your hands just outside shoulder width apart. Engage your belly like you're trying to touch your ribcage to your belly button as you press into the bar and reach your toes forward. Then drive your heels back, pull your head and chest forward, moving into an Arch position. Sweep your feet forward and press into the bar. Using your core and hip flexors, swing your legs towards the bar, making contact with your toes. Simultaneously, press the bar towards the floor to help engage your lats. Once your toes make contact, allow your legs to swing back down, gaining momentum, and helping to reposition you back into your superman position. Continue to connect reps using the swing and momentum to your advantage. For additional help, check out the Toes to Bar program under Extra Programs on the member’s website.

Skill: Handstand Push Ups

EMOM 6 Min:
(Every Minute on the Minute for 6 Min)

30 Seconds Max Reps - Kipping Handstand Push Ups

Rest Remaining 30 Seconds

---

Subs or Modifications

Pike on Box Handstand Push Ups

For the Kipping Handstand Push Up, kick up to a handstand against the wall, with your hands set outside the shoulders. Carefully lower yourself down to the floor, ending in a headstand against the wall. Rest your butt/lower back against the wall. Bend your knees and pull them down towards your triceps. Aggressively drive your heels towards the ceiling, and squeeze your butt. Finish with a lockout, reaching your head through your shoulders with only your heels in contact with the wall.

DO NOT go to failure. DO NOT slam down into the ground. Keep control throughout.