Thursday, October 19, 2017


5:00 AMRAP
3 Ring Rows With :03 Pause At The Top
5 Ring Dips (or Deficit Push Ups)
5:00 AMRAP
10 Hollow Rocks
:15 Side Plank Per Side

For Time:
50 Squats
21 Handstand Push Ups
20 Burpees
15 Handstand Push Ups
50 Sit Ups
12 Handstand Push Ups
20 Buprees
9 Handstand Push Ups
50 Squats

Tip of the Day
Why train hollow rocks and supermans?  Why train L-sits and hip extensions?  The stronger your core and the more you understand the hollow body position, the better you are as a gymnast.  The hollow body position generates all of our power when kipping and is also the best way to become "stacked" in our handstand position.  If you find that your handstand push ups feel chaotic and all over the place, bring your feet together and reassess your hollow positioning.  That position will make all of your gymnastic movements easier and more efficient.