INNERFIGHT GYMNASTICS CLASS PROGRAMMING · A.Mobility: A1. 1 round of 45 sec Seated pike fold 45...

By André Houdet

INSTAGRAM: @ANDREHOUDET FACEBOOK: FACEBOOK.COM/ANDRE.PHILIPPE.BROE.HOUDET WEBSITE: ANDREHOUDET.COM YOUTUBE: YOUTUBE.COM/C/ANDREHOUDET

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INNERFIGHT GYMNASTICS CLASS PROGRAMMING

Thank you for downloading the gymnastics program that I have been using for our weekly gymnastics class here at Innerfight over the past 5 months. I’ve found that having a well-structured program has helped my clients improve a lot both because of the context of the program itself, but maybe even more so because I was able to explain them the intention behind the program. I shared the intention of each session and made sure that everyone understood “how” and “why” the block were set up like they were. I’m by no means a former gymnasts or gymnastics specialty coach, but I’m passionate about perfecting

and understanding movement which I think is key in order to become a great coach. I’ve tried to gather knowledge from different sources (Podcast with Christopher Summer – Founder of Gymnastics Bodies. Podcast with Carl Paoli – Founder of Free Style Connection), I’ve completed the CF gymnastics course and I’ve been fortunate to be coached by a former Cirque de Solei gymnast, former US national team gymnast and also by a former top UK gymnastic athlete and coach. Below program is just a simple 1 session a week gymnastics program that you can use as inspiration to your own training, clients programming or general class programming. Marco overview: BLOCK 1 (13 WEEKS) ~The goal of this block is to build a strong foundation/base. This will be achieved through static & strict work mainly. The goal of this block is to work towards improving the strict standards of the IF zones sheet. There will be an official test week to start and finish off with that the coach will keep track in order to measure progress. (This block will mainly be built using strict work, but we will incorporate certain kipping movements under controlled and progressive circumstances) (W1,W2, W12 and W13 are mainly testing/retesting weeks, including strength work. W3-W11 are all 100% focused on building a strong base in order to improve scores during retest. W12-W13 also work as “transition weeks” into the new block where kipping and skill work is the main focus) BLOCK 2 (9 WEEKS) ~The goal of this block is to work on kipping and more high skill elements now that a solid base has been built in the prior block lasting 3 months. The goal of this block is to work towards improving the kipping/high skill standards of the IF zones sheet. There will be an official test week to start and finish off with that the coach will keep track in order to measure progress. (This block will mainly be built working on skill stuff, but we will continuously incorporate strict gymnastics movement as they are still fundamentally the most important here.)

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WEEK 1 (BLOCK 1) *Zone TEST (Max strict ring dips + Max strict pull ups +Max strict C2B) *Present clients to this 12-week block and explain the “why” behind it in order to make them buy into the program and to understand the intention: ~The goal of this block is to build a strong foundation/base. This will be achieved through static & strict work mainly. You always need to master the basics before you can move on to all the advanced movements. I believe that you need to “Earn your right” to perform advanced movements and especially under intensity. The amount of injuries in the sport of CrossFit is growing due to the lack of basic strength, movement and body control. The next 12 weeks we will build the foundation you need in order to unlock the more skilled stuff further down the road. (Regardless of where you are as an athlete, this phase will be beneficial to you.) A. Warm up/Movement prep 3 rounds for quality: A1. Scapular work. Wall slides banded x 10 reps. A2. Dynamic/Static pulling. Single arm rope pull up x 10 each arm. A3. Dynamic/Static pushing. Mountain climbers x 30 alt. B. Mix of pulling & Pushing strength (Static and Dynamic) B1. Strict pull ups max test (ZT) B2. Strict ring dips max test (ZT) Then, B3. AMRAP 3: REST 1 x 6 (alternating below exercises) (24min) 1: 50ft plate (lat) walk + 5-10 horizontal ring rows 2: 20 shoulder shrugs in HS + 5 bar dips C. Core development & Upperbody accessory 2-3 rounds for quality: C1. Planks. Parallette complex x 3 (1 pass through + 8 dips + 1 pass through) C2. Ring triceps extensions x 10 C3. Banded T-Y-W (10 reps of each using light band) WEEK 2 (BLOCK 1) *Z TEST (Max strict TTB + Max kipping TTB) A. Warm up/Movement prep 3 rounds for quality of: A1. 40 sec Arch hold with PVC in straight arms A2. 20 Banded lat pull down (straight arms using 2 light bands) A3. 30 alt. Dead bug leg extension with KB hold (24-16kg) B. TTB skill and strength work B1. ZT: Max strict TTB B2. ZT: Max kipping TTB B3. EMOM x 9 min: 1: Hollow into L-sit on plates x 10 reps 2: 16 ‘Beat swings’ (Hollow to arch) as tight as possible with a plastic cup/piece of paper in-between feet to emphasize the tightness required for optimal power. 3: 10 Tuck ups + 8 V-ups + 6 Straddle ups

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B2. EMOM x 9 min: 1: 10 x Top of bar/ring dip support hold into L-sit raises 2: 10 x box toe slides / hip raises 3: 20 half GHD sit ups with straight legs C. Upside down skill and strength work C1. 2x 1 wall climb + 10 sec hold (Focus on mechanics of the HS hold) 10 Pike push ups Then, C2. 10 x kick up into HS Then, C3. 2x 1 Kick up against the wall + 10 sec hold 10 pike push ups with hands on DB’s. WEEK 3 (BLOCK 1) A. Warm up/Movement prep 3 rounds for quality: A1. 20 banded straight arm lat pull down A2. 10 wide grip scapular pull ups A3. 1 length of bearcrawl with 10kg plate on back B. Mix of pulling & Pushing strength (Static and Dynamic) B1. 5x5 Ring rows w/ a 5 sec pause in top of rings B2. 5x5 Banded Pull up (banded) w/a 5 sec pause in top of rings B3. 5x5 Ring dips/Bar dips B4. 5x5 Plyometric push ups on plates C. Core development & Upper body C1. 2-3 rounds for quality: 30 sec crab extension hold 30 sec side plank 30 sec “Beast position” (quadruped position with knees of the floor=looks like a static bear crawl) 30 sec side plank WEEK 4 (BLOCK 1) *Z TEST (Max strict HSPU / Max HS hold against wall+ Max Strict push ups) A. Warm up/Movement prep: A1. Wrist and shoulder warm up (Gymnastics wrist conditioning routine) Then, 3 rounds of: 1 wall climb 20 banded face pulls

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10 incline bench prone plate rotate and press (2x1-2,5kg plates) B. Upside down skill and strength work B1. 5 rounds of: 1 kick up into HS against the wall + 10 sec hold 5-10 Pike push ups with hands on DBs (feet elevated on bench) C. Z-test C1. Max strict HSPU or Max HS hold against wall C2. Max strict push ups (Strict standards. Chest and thighs touching floor at the same time and leaving the floor at the same time. Body line must remain straight from start to finish) D. Free standing HS hold practice 10 x kick up into HS E. AMRAP 1: REST 1 x 3-5 rounds 5 Strict HSPU (add mats under head) or scale down to pike push ups 10 push ups 20 alt mountain climbers (straight legs) F. TTB skill and strength work: F1. Every 30 sec 1-4 TTB x 8 rounds F2. Every 45 sec 3-8 TTB x 6 rounds F3. EMOM x 9-12 min: 1: 20 sec L-sit 2: 15 atomic sit ups 3: 2 dragon flags WEEK 5 (BLOCK 1) A. Warm up/Movement prep 3 rounds for quality: A1. 20 banded straight arm lat pull down A2. 10 wide grip scapulars pull ups A3. 1 length of bear crawl with 10kg plate on back B. Mix of pulling & Pushing strength (Static and Dynamic) B1. EMOM x 9: 1: 20 sec chin over bar hold 2: 5-10 strict C2B/Pull ups/ Pull ups on BB 3: 15 lat pull down B2. EMOM x 9: 1: 20 sec HS hold 2: 5-10 strict ring dips/bar dips/box dips 3: 15-20 banded tricep extensions (Light-moderate band.) C. Upperbody pump: 3 rounds of: 10 ring bicep curls

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15 tricep push ups D. Core development & Upper body accessory 2-3 rounds for quality: 15 W -banded pulls 10 side plank rotations each side WEEK 6 (BLOCK 1) A.Mobility: A1. 1 round of 45 sec Seated pike fold 45 sec Single leg straddle fold 45 sec Single leg straddle fold other side 45 sec lat stretch on rig B. Movement prep 2 rounds of: A1. 30 prone crawl strokes (gymnastics swimming) A2. 20 x Standing hollow+arch kip with PVC and band. A3. 10 x Prone toes to KB C. TTB skill and strength work C1. Strict / Static holds. Kip on demand with cup in between feet. C2. Kip with band. C3. Kip with knee raises C4. Kip with knee to elbows C5. Kip with knee to elbows+kick = Full TTB C6. Every 30 sec x 12 rounds= 2-6 TTB or “perfect” kipping knee raises. D. Upside down skill and strength work D1. EMOM x 6: 1: 20 sec wall climb hold 2: 5-10 pike push with hands on DBs and feet on box -Rest 2 min- D2. EMOM x 6: 1: 5 strict HSPU (head elevated with plate and ab-matt if needed) 2: 30 sec practice kicking up into a free-standing HS WEEK 7 (BLOCK 1) A. Warm up/Movement prep 2-3 rounds of: A1. 10 x Scapular rotations A2. 6 x one arm ring rows each A3. 6 x Yoga push ups B. Mix of pulling & Pushing strength (Static and Dynamic) A. Eccentric loading: (Muscular development as well as ligament/tendon strength work.)

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5 rounds of: 2 x Negative pull ups 2x Negative HSPU B. 5 rounds of: 2-4 strict ring to chest pull ups (high rings or scale to low ring with feet on the floor) 2-4 pike push up with feet on box and hands on DBs C. "You Go, I Go” x 6 min: 5 S.HSPU+10 ring rows (scale strict HSPU by elevating head or by doing pike push-ups) D. "You Go, I Go” x 6 min: 5 S. Pull ups/C2B + 10 pike push-ups (scale strict pull ups by adding band) E. Core development & Upperbody E1. “You go, I go” x3-5 min 5 paralette shoot throughs while partner holds plate in pipe pos. E2. “You go, I go” x 3-5 min 10 parallette dips while partner performs plate pinch WEEK 8 (BLOCK 1) A. Mobility: A1. 1 round of 45 sec Seated pike fold 45 sec Single leg straddle fold 45 sec Single leg straddle fold other side 45 sec lat stretch on rig B. Movement prep 2 rounds of: 5 zombie tuck drag 10 active hang w/external rotations 15 Short range banded PVC hip pull (lat engagement) C. Strength work: 4 rounds of: 5 Tucked front lever lifts (can be done with band with straight legs or using partner to support) 2 full rounds of :Around the box HS walk” D. TTB D1. 3x10 banded kip drill (hang inside the band attached around chest height. Kip pushing the band back and forward) D2. 3x10 alt single leg TTB D3. 3x1 set of the “building TTB”. 1 kip + 1 Kip with slight hip flexion + 1 Kip with more hip flexion..etc until you have complete a full TTB. https://www.youtube.com/watch?v=x8UwskPrhjk

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E. HSW E1. 2x HS hold 20 sec E2. 2x HS hold with weight shift 2x10 alt (can be shoulder taps) E3. 2x HS hold walking onto a plate E4. 2x HS hold walking side ways E5. 2x Kicking up 2 m from the wall walking to the wall F. Core and Accessory work 2-3 sets of: 3 Dragon Flyes 10 Seated pike raises 20 sec one arm (straight) one leg plank each side WEEK 9 (BLOCK 1) A. Warm up/Movement prep 2-3 rounds of: A1. 15 x Scapular push ups from the elbows A2. 10 x Bulgarian ring rows (It’s a wide ring row=You pull your arms out wide) https://www.youtube.com/watch?v=FsTYapf6QY8) A3. 30 sec x Crab extension hold with straight legs B. Mix of pulling & Pushing strength (Static and Dynamic) B1. EMOM x 12: 1: 2x (1 scap pull ups + 1 strict half pull up + 1 full strict pull ups (add band if needed)) 2: 6-10x Ring/Bar/Box dips (Slow and controlled) 3: 10 BB wrist curls (Slow and controlled) https://www.youtube.com/watch?v=ge04lkexIMI B2. EMOM x 12: 1: 8-10 ring row muscle ups https://www.youtube.com/watch?v=y17ow5ckQvA&t=38s 2: 20 banded tricep extensions 3: 20 hollow rocks C. 4-5 rounds of: 10 x box lying hollow body banded bend arm pulls (use red bands) https://www.youtube.com/watch?v=XZvf1LcZaU8 10 x wide push ups WEEK 10 (BLOCK 1) A. Mobility 2 rounds of: A1. 10 x PVC prone lift off https://www.youtube.com/watch?v=tg4p6QnbFXE&list=PLPrh1pn-di-RRbiCFKN2yhoNQzTxZ8DYC&index=45 A2. 20 sec x Partner “arch stretch” https://www.youtube.com/watch?v=_34PbfnbTzE A3. 10 alt x Active straddle rotations https://www.youtube.com/watch?v=vnoHcCv_sX8&index=15&list=PLmRaUBOL374qm9bRzvmej154IaBz80PXY. B. 4-5 rounds for quality of:

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10 x Kipping TTB in rings (Or just get your legs up as high as possible. Put emphasis on the hip flexion rather than the Upperbody activation here) 2 x wall walks with a 3 sec pause in the top C. 4-5 rounds for quality of: 4x 1 kipping straight leg TTB in the bar + 1 kipping knee to elbow/knee raise in the bar 12 alt x Donkey kicks on bench https://www.youtube.com/watch?v=4MOlamLSRk8 D. 4-5 rounds of: 4 x Tucked TTB straight leg negatives https://www.youtube.com/watch?v=G4hMGLlc_xU 20 x wall facing HS shoulder shrugs https://www.youtube.com/watch?v=n08bdBQRnFg E. 3-4 rounds of: 10 alt x Supine side to side leg raises (windshield wipers) https://www.youtube.com/watch?v=3HrUJ7F2LDM 30 alt x Supine heel touches https://www.youtube.com/watch?v=2Oe_RojiIww WEEK 11 (BLOCK 1) A. Warm up/Movement prep 3 rounds of: A1. 10 x Banded pass throughs (light band) A2. 30 sec x dead hang from bar A3. 30 sec x Crab extension hold with straight legs B. Mix of pulling & Pushing strength (Static and Dynamic) B1. 4 rounds of: 15 Kneeling banded ring muscle ups 10 Bar dips 10 Rope body rows (5 with right hand above left, 5 with left hand above right) B2. 4 rounds of: 10 Russian Dip on bench 5 Strict pull ups / C2B 5x (2 strict ring push-ups + 4 mountain climbers) C. EMOM x 9: 1: 12 Kip swings + 8 scap pull ups (UB) 2: 1 wall walk + 20-30 sec hold 3: 40 sec towel + KB hold (biceps activation) D. Tabata x 12 rounds Gymnastics swimming 1: Free style 2: Breast strokes 3: Up’n’Down (X4 rounds) WEEK 12 (BLOCK 1) (TESTING WEEKS) *END OF PHASE 1/BLOCK 1. RE TEST: Max strict ring dips + Max strict pull ups+Max strict C2B

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NEW TEST: Max kipping Pull ups or C2B + Max Kipping ring dips A. Warm up/Movement prep 3 rounds for quality: A1. Scapular work: Wall slides banded x 10 reps. A2. Dynamic/Static pulling. Single arm rope pull up x 10 each arm.. A3. Dynamic/Static pushing. Mountain climbers x 30 alt. B. Mix of pulling & Pushing strength (Static and Dynamic) B1. Strict pull ups max test (ZT) + Kipping pull ups max test (ZT) B2. Strict ring dips max test (ZT) +Kipping ring dips max test (ZT) Then, C. Static + Dynamic strength work (mix): 10 sec top of rings hold + 2 strict dips + 10 sec bottom of dip -Rest as needed- 3-6 kipping pull ups with 2 sec pause in the top -Rest as needed- 10 ring rows with pause in the top -Rest as needed- 10 push ups with pause in the bottom -Rest as needed- x 3-5 E. GYMNASTICS STRENGHT/Mobility E1. 10 Hollow body on box with straight arm DB raises E2. 5 Plate windmills each side E3. 10 Hands on wall with external rotation opener WEEK 13 (BLOCK 1) (TESTING WEEKS) *Z TEST (Max strict TTB + Max kipping TTB) RE TEST: Max strict TTB + Max strict HSPU/Push ups NEW TEST: Max kipping TTB + Max Kipping HSPU A. Warm up/Movement prep 3 rounds for quality of: A1. 40 sec Arch hold with PVC in straight arms A2. 20 Banded lat pull down (straight arms using 2 light bands) A3. 30 alt. Dead bug leg extension with KB hold (24-16kg) B. TTB skill and strength work B1. ZT: Max strict TTB +Max kipping TTB B2. ZT: Max strict HSPU + Max kipping HSPU B3. EMOM x 9 min: 1: Hollow into L-sit on plates x 10 reps 2: 16 ‘Beat swings’ (Hollow to arch) as tight as possible with a plastic cup/piece of paper in-between feet to emphasize the tightness required for optimal power.

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3: 10 Tuck ups + 8 V-ups + 6 Straddle ups B2. EMOM x 6 min: 1: 10 x Top of bar/ring dip support hold into L-sit raises 2: 10 x box toe slides / hip raises 3: 20 half GHD sit ups with straight legs C. Upside down skill and strength work C1. 2x 1 wall climb + 10 sec hold (Focus on mechanics of the HS hold) 10 Pike push ups Then, C2. 10 x kick up into HS Then, C3. 2x 1 Kick up against the wall + 10 sec hold 10 pike push ups with hands on DB’s. WEEK 1 (BLOCK 2) ~The goal of this block is to work on kipping and more high skill elements now that a solid base has been built in the prior block lasting 3 months. The goal of this block is to work towards improving the kipping/high skill standards of the IF zones sheet. There will be an official test week to start and finish off with that the coach will keep track in order to measure progress. (This block will mainly be built working on skill stuff, but we will continuously incorporate strict gymnastics movement as they are still fundamentally the most important here.) WEEK 1 (BLOCK 2) A. Warm up/Movement prep: 3 rounds for quality of: A1. 10 reps of Hollow PVC lat pull down https://www.powermonkeyfitness.com/videos/rings-bar-static/pvc-front-lever-pull-down-holds-w-band A2. 10 Compression sit ups to pancake with 5-10kg plate https://www.powermonkeyfitness.com/videos/core-warm-stretching/compression-sit-pancake-plate A3. 5 Inch worm push ups

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B. Skill: Kipping Pull ups *Coaches choice. If you have a preferred way to teach kipping pull ups, feel free to use this and if not, you can use below method: B1. 3 x 8 kip swings with an object in between their feet. (Cup, towel, t-shirt…) Cues: a) Look straight forward b) Legs straight B2. 3 x Kip swings with STOP. (You will start them kipping and you will yell “STOP”. They will have to stop in the position they are in without moving. You will shortly after yell “GO” and they will continue the swing. Do this a couple of times each set. Cues: a) Control the kip in your upper body. B3. 3 x 8 Kip with one foot on a box. So that they can learn the kipping motion of the Pull and push. https://www.youtube.com/watch?v=Kf1h0Zp2sG4 Cue: a) Remember to push away in the top. B4. 3 x 3-8 Pull ups with band with a 2 sec pause in the top or normal pull ups/c2b if people can do that. https://www.youtube.com/watch?v=-njdV6oQb7o C. Strength: C1. “You go, I go” x 4-5 round each AMRAP Banded Push ups https://www.youtube.com/watch?v=gQ82XPTC-D8 (Max out in push ups) Directly into AMRAP Hollow rocks C2. “You go, I go” x 4-5 round each AMRAP strict pull ups/Ring rows (Max out in strict pull ups/ring rows) Directly into AMRAP banded pull apart WEEK 2 (BLOCK 2) A. Warm up/Movement prep 3 rounds for quality of: A1. 40 sec Arch hold with PVC in straight arms A2. 20 Banded lat pull down (straight arms using 2 orange bands) A3. 30 alt Dead bug leg extension with KB hold (24-16kg) B. Hanging midline complex 4 rounds of: 10 sec passive hang 10 sec single leg strict TTB (Half way up) 10 sec passive hang 10 sec knee tuck hold/L-sit 10 sec passive hang

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10 sec strict knee raises -Rest 90 sec- (Half the class starts, then the second part of the class goes while the other part rets) C. EMOM x 9: 1: 12 Side to Side HS plate steps https://www.youtube.com/watch?v=9K2Y4Iik6g8&list=UUioG-j_aeZNavmr9Aq1hfkQ&index=65 (Scale down to HS hold ~20-30 sec) 2: 20 sec top of rings support hold 3: 20 sec chin over bar hold D. 21-15-9 for quality/time of: Parallette push ups (Scale to H.R push ups) Medball sit ups to wall @20/14lbs Ring rows (horizontal) WEEK 3 (BLOCK 2) A. Warm up: 10 scapular push ups 10 scapular pull ups 10 PVC pass throughs 20 banded pull aparts x 3 rounds B. Introduction to the “Butterfly pull ups” *Draw circles with chest. (It’s all about that full circle) -2x 5 Shoulder rotations from hang -2x5 Butterfly rotations with both feet on box - 2x5Butterfly rotations with 1 foot on box -5x1 Butterfly at a time C. HSW Skill work: (Teams of 2 ~You go, I go kind of style for quality) •2 x wall climb with a 10 sec hold each •2 x 30 seconds headstands each •2 x wall climb or half wall climbs with 10 shoulder taps •2 x 1 attempt kick up into HS against the wall + 10 sec hold • 2 x 1 balance drill where you bring one foot away from the wall followed by the other. • 2 x 1 partner spot drill on the floor (free standing HS) • 2 x 1 handstand walk with partner drill • 2 x 1 handstand walk to the wall (Start away from the wall and walk to wall) D. Gymnastics Strength and Accessory (GSA) EMOM x 9-12 min Min 1: 15 sec hollow hold + 15 hollow rocks Min 2: 3-8 strict chin ups Min 3:3-8 strict HSPU or Pike push ups

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WEEK 4 (BLOCK 2) A. Warm up/Movement prep: EMOM x 9: Min 1: 50 sec seated forward fold https://www.youtube.com/watch?v=qDMuhAS4QZ0 Min 2: 50 sec arch hold with PVC in straight arms Min 3: 50 sec hollow hold with PVC in straight arms B. Kipping TTB skill work *Team up in teams of 2. 1 works, while 1 rest. - 10 kip swings each - 10 strict knee raises each - 10 kipping knee raises each - 10 knee to chest/elbows each - 2x5 Knee to chest + kick (=Full TTB) each Then, 4 rounds for quality: 3 Dragon flags 20 sec L-sit in parallettes 30 alt supine bent knee heel touches C. The 50’s chipper: 50 banded pull aparts 50 ring rows 50 banded face pulls 50 pike push ups 50 BB bicep curls D. (If there is time add this below finisher) 50 partner medball sit ups (feet together and hand medball to each other. Both must perform a sit up each time regardless if they have the ball or not) WEEK 5 (BLOCK 2) A. Warm up/Movement prep: 10-20 sec hang from ropes 10 alt bear into single arm bridge 10 T pulls x 3 rounds B. Introduction to the “Rope-climb” -Seated foot lock box drill -Hanging foot lock drill from rig -Full RC - Workout: 10 Rope climbs for quality (You Go, I go)

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C. Pull ups strength & skill work C1. Kipping pull ups technique work (Improvised based on the level of the class) C2. 2-4 weighted strict pull ups with DB + 4-6 Kipping pull ups without DB OR 20 sec chin over bar hold + 10 ring rows X 6 times of the complex D. Pressing strength “Parallette complex” (Coach will cue class to do several movements in the parallettes such as: push ups, pass throughs, dips, tuck l sit. Lasting about 1min and then rest 1 min x 3 rounds) WEEK 6 (BLOCK 2) A. Movement prep: - Wrist mobility + Conditioning (Palm rocks, wrist push ups etc.) - Bar hanging work (One arm semi hang rotation each side, alternating single arm hangs, scap pull ups pronated and supinated) B. "Skin the Cat” ~10 min of play (Start on low rings and progress the height based on the skill level of the clients) C. Handstand work Handstand against the wall (wrist mobility test) EMOM x 9: 1-3: 20 sec wall facing HS hold 4-6: 20 sec back facing HS hold 7-9: 20 sec weight shift + EMOM x9: 1: 5 sec top of low rings + 5 push ups + 5 sec top of low rings 2: 5 sec chin over bar hold + 1-5 pull ups + 5 sec chin over bar hold 3: 20 banded straight lat pull down D. Accessory Superset below exercises for a total of 3-5 sets: (1) Prone (on bench) 10 x T 10x W 10x Y *Using light plate 0.5-1kg in each hand (2) Core complex: 2 UB set of/ 30 flutter kicks 20 hollow rocks 10 tuck ups

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WEEK 7 (BLOCK 2) A. Movement prep: 3 rounds of: 5 KB Windmills each side 10 shoulder dislocates with light band 15 scap push ups B. Gymnastics Pump / Accessory Partner Workout You-Go-I-Go format 5 rounds: 5 weighted chin-up or Banded chin ups 5 weighted ring dips or Banded bar dips 10 wide pull ring rows 10 ring support pull-outs 10 bottom of dip swings 10 ring rows each rep with a 3s eccentric 10 push-ups each rep with a 3s eccentric C. 5 UB sets of: 5 Kip swings + 5 Half TTB + 5 Full TTB or 5 kip swings + 5 knee raises + 5 knee to chest 20 russian twist

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WEEK 8 (BLOCK 2) A. Movement prep ~Locomotion: -Walk outs -Crab walk -Bear crawl -Lizard -Monkey side ways crawl -“Cart wheels” B. Introduction to the “Rope-climb” -Seated foot lock box drill -Hanging foot lock drill from rig -Full RC - Workout: 10 Rope climbs for quality C. Introduction to the “Butterfly pull ups” *Draw circles with chest. (Its all about that full circle) -2x 5 Shoulder rotations from hang -2x5 Butterfly rotations with both feet on box - 2x5Butterfly rotations with 1 foot on box -5x1 Butterfly at a time - Mixed strict pulling RX: 1 Pegboard attempt or 3-6 strict pegboard pull ups x 3 sets Scaled: 12 alt archer ring rows x 3 sets D. Finisher: OH Mobility Medball thoracic opener 1 arm hold x 30 sec (each) 2 arm hold x 30 sec WEEK 9 (BLOCK 2) TESTING WEEK.

INNERFIGHT GYMNASTICS CLASS PROGRAMMING · A.Mobility: A1. 1 round of 45 sec Seated pike fold 45...

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Transcript of INNERFIGHT GYMNASTICS CLASS PROGRAMMING · A.Mobility: A1. 1 round of 45 sec Seated pike fold 45...