FRIDAY 13/01/17

Category Archives: Gymnastics

FRIDAY 13/01/17

By Jaime Webb | Published January 12, 2017

FITNESS Warm-up 5 minutes Dynamic Mobility Narrow Grip OHS Series Clean & Jerk Series Workout A) 1-1-1-1-1 of the complex: 1 Clean 2 Split Jerk B) 10 weighted sit-up 20/15 10 Single Arm KB Swings 24/16 10 Toes to Bar 6 sets Post-workout Couch Stretch Hip opener

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TUESDAY 10/01/17

By Jaime Webb | Published January 9, 2017

FITNESS Warm-up EMOM 8 minutes: Odd: 5 ring row + 10 press-up Even: Skipping 45 sec Workout For 2 cycles: AMRAP in 5 mins of: 10 Kettlebell Clean & Jerks, 24/16 2 Rope Climbs Rest 2 mins between each cycle. For each cycle restart the AMRAP. Post-workout 2 min Max Burpees to rig

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THURSDAY 08/12/16

By Jaime Webb | Published December 7, 2016

STRENGTH 30 sec Horizontal Ring Row 30 sec Rest 30 sec Handstand Hold 30 sec Rest 30 sec Pistols 4 sets ENGINE 10-1 reps in: Deadlift @ 65% 1RM Strict Pull-up Strict (Deficit) HSPU

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TUESDAY 06/12/16

By Jaime Webb | Published December 5, 2016

STRENGTH 30 sec Ring Support 30 sec Rest 30 sec Weighted Hollow Hold 30 sec Rest 30 sec V-up 4 sets 5-4-3-2-1 Weighted Ring Dip ENGINE In 2 minutes complete: Two rounds of Cindy + AMRAP Double-unders Rest 1 minute 6 sets

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FRIDAY 29/04/16

By Jaime Webb | Published April 28, 2016

Before Class Get warm Mobility Class warm-up 4 minute AMRAP Double-unders Workout 1 5 minutes: 5 Toes to Bar 8 Press-ups 5 minutes: 5 HSPU 8 V-ups 5 minutes: 5 Strict Pull-ups 8 Alternating Pistols Workout 2 In pairs: 4 Strict Press, 60/40 12 Back Squat, 60/40 50m Farmer’s Carry Rest while partner works 5 […]

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TUESDAY 19/04/16

By Jaime Webb | Published April 18, 2016

Before class Get warm Shoulder & upper back preparation Class warm-up 4 on 4 Handball Each team gets 2x 1 min Gymnastics 40 sec: HS hold/Slow Negative 20 sec: Rest 40 sec: Strict Dips 20 sec: Rest 40 sec: Strict Toes to Bar 20 sec: Rest 40 sec: Elevated Ring Row/Ring Row 20 sec: Rest […]

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TUESDAY 12/04/16

By Jaime Webb | Published April 11, 2016

Before class Get warm Shoulder & upper back preparation Class warm-up 9 Hindu Press-ups 9 V-ups 100m jog 3 sets Gymnastics 30 sec: HS Negative/HS hold 30 sec: Rest 30 sec: Strict Dips/Dip Progression 30 sec: Rest 30 sec: Strict Toes to Bar 30 sec: Rest 30 sec: Elevated Ring Row/Ring Row 30 sec: Rest […]

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THURSDAY 07/04/16

By Jaime Webb | Published April 6, 2016

GYMNASTICS Before class Get warm Shoulder & upper back preparation Class warm-up Handstand hold; 20 sec Roll to Candle Stick; 20 sec Hanging L-Sit; 20 sec 3 sets Skills Handstands Rope Climbs Pistols Strength In pairs: 2 min AMRAP: Pistols 2 min AMRAP: Wall Walks 2 min AMRAP: Rope Climb 2 sets

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TUESDAY 05/04/16

By Jaime Webb | Published April 4, 2016

Before class Get warm Shoulder & upper back preparation Class warm-up 2 sets: 400m run 7 Down dog/Up dog Gymnastics 30 sec: Strict Pull-ups/Pull-up Progression 30 sec: Rest 30 sec: Strict Dips/Dip Progression 30 sec: Rest 30 sec: Handstand hold/Pike hold or Down-dog 30 sec: Rest 30 sec: Deficit Press-ups/Elevated Press-up 30 sec: Rest 3 sets Conditioning Rowing […]

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TUESDAY 01/03/16

By Jaime Webb | Published February 29, 2016

A. 2 Sets @ Easy Pace: 75 Single Unders + 20-25 Double Unders 8 Inchworm 4 Overhead Squat with pause 8 V-ups/V-Tucks B. 3 Overhead Squat; 5 sets; 70-80 % Take the bar from the ground each set C. 4 Rounds For Time: 15 Toes to Bar 15 Box Jumps or Step-Ups 15 Pushups

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