Skills 10 Minutes:
Somersaults - We will work some progressions, working our way to a complete Handstand Forward Roll (watch the video for your homework).
Then...
Gymnastics Fun 25 - 30 Minutes
Handstand Walks
Free-Standing Handstand Push-ups
Front Lever
Back Lever
Backward Roll to Support
*You will have an opportunity to try your hand at all of these, after working on Handstand Forward Roll. Today should be a fun atmosphere, giving you a mental break, but also working on some great gymnastic skills we don't often get to practice. Get in here, and work some of these skillzzz!!!
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Handstand Walk. Show all posts
Showing posts with label Handstand Walk. Show all posts
2014-11-07
2014-08-28
THURSDAY WORKOUT
Skill 5 - 10 Minutes:
Double Unders - Practice your timing, even if you're only able to get 1 at a time. If you are very proficient at Double Unders (you can get 50+ almost every time, without a mistake), work your technique for a set or two, then try Triple Unders for a few minutes.
As Many Rounds As Possible in 20 Minutes:
5 Pull-ups (any style)
10 Pistols (alternating)
30 Second Handstand Hold (facing the wall)
**Options**
Pull-ups - May scale up to Bar/Ring Muscle Ups (rep count drops to 3 per round)
Pistols - Use whatever scaling you require (plate under heel, etc.). Pistols will be done on the East side of the gym (the side where the barbells are stored). If it an especially large class, there will be exceptions, but this will be where the majority of you will do Pistols.
Handstand Hold - If you can safely Handstand Walk, you may scale up, and do a 20ft Handstand Walk per round. 10ft down & 10ft back... this is why Pistols are being done on the East side of the gym. :-)
Double Unders - Practice your timing, even if you're only able to get 1 at a time. If you are very proficient at Double Unders (you can get 50+ almost every time, without a mistake), work your technique for a set or two, then try Triple Unders for a few minutes.
As Many Rounds As Possible in 20 Minutes:
5 Pull-ups (any style)
10 Pistols (alternating)
30 Second Handstand Hold (facing the wall)
**Options**
Pull-ups - May scale up to Bar/Ring Muscle Ups (rep count drops to 3 per round)
Pistols - Use whatever scaling you require (plate under heel, etc.). Pistols will be done on the East side of the gym (the side where the barbells are stored). If it an especially large class, there will be exceptions, but this will be where the majority of you will do Pistols.
Handstand Hold - If you can safely Handstand Walk, you may scale up, and do a 20ft Handstand Walk per round. 10ft down & 10ft back... this is why Pistols are being done on the East side of the gym. :-)
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