Wednesday 12/2

20 AMRAP

5 Ring Rows

5 Leg Levers

5 155# Deadlift

5 Burpees

Tuesday 12/1

5x12 Tuck-Up / Stiff Leg Windmill

AMRAP 15

Run 0.25 mile

5 overhead squats

5 push-ups 

3 chin-ups 

Monday 11/30

5x5 Pull-ups

AMRAP 10

30 double unders

10 burpees

10 135#/95# back squats

Sunday 11/29

4 rounds

Run 1/0.75/0.5/0.25

30s calf stretch

60s pike stretch

30s couch stretch

30s hang

Friday 11/27

5x5 Push-ups 45X1

Death by 95#/65# Thruster

Tabata Leg Levers

Thursday 11/26

8 rounds
25 Air Squats

15 Sit-ups

5 Dive Bomber Push-ups

Wednesday 11/25

AMRAP 20

30 Double unders

5 Pull-ups

5 Paralette Shoot-throughs

10 45# Overhead lunges

Tuesday 11/24

5x10 Tuck-Up / Stiff Leg Windmill

2 rounds

25 Push-ups 

6 Pull-up Shrugs 1414

Run 1 mile 

Monday 11/23

5x5 Hinge Rows

21-15-9

95# Thrusters

Burpees

Sunday 11/22

Ido Portal's Gatherings

Beginner
Variation 1 - 10 squat to frog stand
Variation 2 - 10 squat to frog stand to headstand

Intermediate
Variation 1 - 10 headstand bend knees ground toe touch
Variation 2 - 10 headstand straight leg ground toe touch

Advanced
10 headstand straight leg ground toe touch to handstand

WOD

EMOM 10

10 Hollow Body Rocks

10 Overhead Squats

Saturday 11/21

https://www.nightnationrun.com/bay-area-2015/

Run 5k

Friday 11/20

5x5 Pull-ups

4 rounds

5 95#/65# Power Cleans

5 95#/65# Bent-over Rows

5 Parallette Shoot-throughs 

Thursday 11/19

Shoulder ROM and Stabilization

3 rounds

10 External Rotation

10 45 Degree Lateral Raise
Front/Back

10 Overhead Rotations Clockwise

10 Overhead Rotations Counter-clockwise

10 Overhead Back/Forth

10 Side Rotations Clockwise

10 Side Rotations Counter-clockwise

10 Side Back/Forth

10 Low Rotations Clockwise

10 Low Rotations Counter-clockwise

10 Low Back/Forth

Front Split Stretch Series ~40m

Copyright material comes from GymnasticBodies.com consists of a series of 24 elements to improve the front split and pike positions by increasing flexibility in the hamstring, calf, quad, hip-flexor, glute, ankle, shin, etc.

Wednesday 11/18

5x5 Back Squat

5 rounds

7 Ring Rows

7 65#/45# Strict Press

10 Hollow Body Rocks

10 Superman Rocks

Tuesday 11/17

A video posted by Gymnastics Strength Training (@gymnasticbodies) on Nov 15, 2015 at 3:23am PST

5x10 Tuck-Up / Stiff Leg Windmill

Run 1 mile
5 minute rest

Run 1 mile

5 minute rest

Run 1 mile

Monday 11/16

5x5 Pull-ups

5 rounds

200m Run

5 95#/65# Power Cleans

5 95#/65# Bent-over Rows

5 Parallette Shoot-throughs 

Sunday 11/15

EMOM 10

Even = 10 Hollow Body Rocks

Odd = 10 Superman Rocks

Front Split Stretch Series ~40m

Copyright material comes from GymnasticBodies.com consists of a series of 24 elements to improve the front split and pike positions by increasing flexibility in the hamstring, calf, quad, hip-flexor, glute, ankle, shin, etc.

Saturday 11/14

Wrist/Hand/Finger stretches/strength

Practice Forearm Headstand

2, 4, 6, 8

x100m Run

95#/65# Power Clean

x4 Sit-ups

Friday 11/13

Death by Push-ups 

5 rounds

5 185#/135# Deadlifts

5 Ring-rows

5 Pistols each leg

5 HH Leg Levers

5 Overhead Squats w/ PVC for form

Thursday 11/12

Shoulder ROM and Stabilization

3 rounds

10 External Rotation

10 45 Degree Lateral Raise

10 Overhead Rotations Clockwise

10 Overhead Rotations Counter-clockwise

10 Overhead Back/Forth

10 Side Rotations Clockwise

10 Side Rotations Counter-clockwise

10 Side Back/Forth

10 Low Rotations Clockwise

10 Low Rotations Counter-clockwise

10 Low Back/Forth

Front Split Stretch Series ~40m

Copyright material comes from GymnasticBodies.com consists of a series of 24 elements to improve the front split and pike positions by increasing flexibility in the hamstring, calf, quad, hip-flexor, glute, ankle, shin, etc.

Wednesday 11/11

5x5 Back Squat

AMRAP 10

5 Burpees

3 95#/65# Power Cleans

Tuesday 11/10

5x9 Tuck-Up / Stiff Leg Windmill

AMRAP 15

200m Run

5 75#/45# Bear Complex

Monday 11/9

5x Hinge Row

4 rounds

400m run

10 wall walks

30 double unders

Wednesday 11/4

5x5 Shoulder press / ring row

Death by 2, 4, 6...

Air squats

Sit-ups

Monday 11/2

5x5 Pull-ups

4 rounds

200m run

20 mountain climbers

7 135#/95# cleans

Friday 10/30/2015

5x5 bent over row

21-15-9
weighted overhead lunges

burpees

tuck-ups 

Wednesday 10/28/2015

5x5 Front Squat

15 AMRAP

10 95# power cleans

15 burpees

20 sit-ups