260107

Warmup

Warm-up

• 500m Row or 3-minute Assault Bike
• Dynamic Stretches:
• Arm Circles: 10 forward, 10 backward
• Leg Swings: 10 each leg, side and front
• Scapular Push-ups: 10 reps
• Mobility and Activation:
• Wall Handstand Hold: 30 seconds
• Hollow Hold: 20 seconds, 2 sets
• PVC Pipe Passthroughs: 15 reps
• General Prep:
• 10 Kip Swings on pull-up bar
• 10 Jumping Squats
• 5 Inchworms

Strength

Strength

• Handstand Work:
• EMOM 10 minutes:
  • Minute 1: Handstand Hold (against a wall) 30-40 seconds
  • Minute 2: Rest in C-curve position
  • Focus on pressing through the shoulders and maintaining a tight core throughout.

Workout

Workout of the Day (Metcon)

• "Gymnastic Palooza"

  For Time:

• 4 Rope Climbs (15 ft)

• 20 Toes-to-Bar

• 30 Pistols (Alternate Legs)

• 15 Ring Dips

• 3 Rope Climbs

• 15 Toes-to-Bar

• 20 Pistols

• 10 Ring Dips

• 2 Rope Climbs

• 10 Toes-to-Bar

• 10 Pistols

• 5 Ring Dips

  Time Cap: 18 minutes

Summary

• Warm-up prepares shoulders and activates core, emphasizing stretches and mobilization specific to gymnastic movements.
• Strength involves controlled handstand practice, focusing on form and shoulder strength.
• Metcon builds on the gymnastics theme with a challenging combination of rope climbs, toes-to-bar, pistols, and ring dips, developing both strength and coordination.