"Gymnastics Work"

Daily Programming

Warm Up (NFT):

3 Rounds:

  • 20 Plank Shoulder Taps (10/10)
  • 15 Jumping Jacks
  • 10 1/4 Wall Balls
  • 5 Jump Squats

Gymnastics (3 Rounds NFT):

  • Handstand Hold (30 sec)
  • 5 Parrallette Kick Throughs
  • 20 Seated Leg Lifts
  • Side Pillar Plank (30 sec/30 sec)
  • 200m Run

Met-Con (EMOM For 15 Min):

  • Min 1:  20 DB Snatch (10/10)
  • Min 2:  Calorie Row (15/12)
  • Min 3:  Rest

Core (4 Quality Rounds):

  • 20 Single Leg V-Up
  • 20 Heel Touches
  • 20 Reverse Crunches

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Bilateral Shioulder Flexion
  • Ankles/Calves/Shins
  • Cobra
  • Childs Pose
  • Pigeon Pose
  • Lizard Pose
  • Foam Roll

Express

Warm Up (NFT):

3 Rounds:

  • 20 Plank Shoulder Taps (10/10)
  • 15 Jumping Jacks
  • 10 1/4 Wall Balls
  • 5 Jump Squats

Met-Con (EMOM For 15 Min):

  • Min 1:  20 DB Snatch (10/10)
  • Min 2:  Calorie Row (15/12)
  • Min 3:  Rest

Core (4 Quality Rounds):

  • 20 Single Leg V-Up
  • 20 Heel Touches
  • 20 Reverse Crunches

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Bilateral Shioulder Flexion
  • Ankles/Calves/Shins
  • Cobra
  • Childs Pose
  • Pigeon Pose
  • Lizard Pose
  • Foam Roll