10 Samson Stretch
10 Box Step Ups/Jumps
10 Pushup2downward dog
5 Kip Swings
2 Wall Walks
10 Min Gymnastic work:
Pick 1 or 2 gymnastic movements you want to improve on and work technique and/or progressions
Handstand Push Ups
Box Jumps (30/24)
Muscle Ups (bar or ring)
High Gymnastic Skill day! If you don’t have Muscle Ups or HSPUs, don’t skip today. Use the scale options to continue to improve your performance so down the road you CAN do these movements.
HSPUs -> Pike Push Ups off Box* -> Pike Push Ups off ground -> Hand Rel Push Ups
Box height -> 24/20 -> 20/16 -> as needed
Muscle Ups -> Jumping Muscle Ups** -> Muscle Up Transitions*** -> Burpee to Kipping Pull Up -> 3 Pull ups and 3 ring dips per rep
Video courtesy of Black Iron Gym. Demo of Pike Push Up off a box.
Video courtesy of Train FTW. Demo of Jumping Bar Muscle Up. Same can be done with Rings.
Video courtesy of Gymnastics WOD. Demo of Banded Muscle Up Transitions.
Pigeon Pose on box – 1 Min per side
Kneeling Shoulder Stretch on box – 2 Min
Video courtesy of Train FTW.