GYMNASTICS | WEEK 47 | 11/15/2020

PART 1

Tabata 8 x 20-sec ON 10-sec OFF

Top-of-Box Pistols

*Alternate the working leg each round - So, Round 1 is Right Leg only, Round 2 is Left leg only, etc.

PART 2

On a 5 Min Clock

Superman Hold

*Every time you break, do 2 Wall Walks

Score is # of times you break (So LOWER scores are the goal!)

Stay elevated in the hold for as long as you can muster. If your chest and/or feet touch to the floor, complete 2 wall walks. Try to get right back into the hold so that you're working for the entire 5 minutes!

For the superman hold, start lying on your belly with your arms extended overhead and legs straight and squeezed together. Squeeze your belly, butt, and thighs. Lift up and long so that your feet, knees and chest raise up from the ground.

For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

PART 3

3 Rounds for Quality

10 Dips
20 V-Ups
30-sec Unstable Plank

Score is Time but still FOR QUALITYThe dips can be on rings, stationary, or box/bench dips! If you choose rings or stationary, they can be either kipping or strict!

For the ring/stationary dips, be sure you lock out at the top of dip keeping the torso upright, placing majority of the work load in the chest and triceps and not on the shoulders. Make sure the elbows go back and don't flare out. Get the shoulder lower than the elbow at the bottom. Dips may be strict, kipping, banded, or even slightly leg assisted. We don't recommend a slow lower dip in for time workout. You can even dip between two benches/boxes/countertops if you want!

For V Ups, lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body.

Accumulate 30 seconds in some form of unstable plank. Options can be hands in rings, feet in rings or TRX bands. Feet on Swiss ball.

You can even just have one hand and one foot lifted and alternate every time you break!

Figure out a way to make it unstable with what you've got!!