Tuesday 2/9/14 – Performance

Workout of the Day A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90

Wednesday 13/8/14 – Performance

Workout of the Day A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90

Wednesday 16/7/14 – Performance

Workout of the Day A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90

Wednesday 16/4/14 – Performance

Workout of the Day A. Take 10-12 minutes for the following…  3 rounds for quality of: 15-30 second “L” Hold 10-15 kipping swings (or butterfly pull-ups) 20-40 second Handstand hold (or kipping handstand push ups) B. Seven rounds for

Tuesday 10/12/13 – Performance

Workout of the Day A. Take 10-12 minutes to complete three rounds of the following: 1) Toes to bar x 10 2) Pistols x 5 each leg 3) Kipping HSPU x10 B. For time*: 100 Double-Unders 50 Pull-Ups 400 Meter Run 80 Squats 40 Hand-Release Push-Ups 400

Tuesday 10/12/13 – Competition

Workout of the Day Gymnastics (rolls and presses) 6:30 pm A. Three sets of: Supine Ring Rows x 10-12 reps @ 2111 (get as horizontal as possible) Rest 60 seconds Weighted Stationary Dips x 4-6 reps @ 20X1 Rest 60 seconds B. Five sets for times