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Weekly Workouts

Expand each day to see warm-up, strength, metcon, and cool down. All movements include video demos.

Monday

Warm-up, Strength, Metcon, Cool Down

🔥 Warm-up

1) CVG’s Gettin’ GymNasty Warm-Up

3 Rounds NOT For Time:

  • 30 Mountain Climbers
  • 15 Hollow Rocks
  • 2 Wall Walks (or appropriate scaling option)

2) 2:00 Dynamic Stretches

5 Inchworms w/a Push-Up

💪 Handstand Strength & Core Stability

1) Handstand 180 Drill 2 x 2 (1 rep = full 180 walk)

Scaling Suggestions:

  • Beginner: Pike Position on floor
  • Intermediate: Toes on box

2) Handstand Walk 4 x 25ft

Scaling Suggestions:

  • Beginner: 4 x 4 Handstand kickup attempts
  • Intermediate: Accumulate 25ft
  • Advanced: Goal is unbroken walks

3) 4 Total Sets - DB Press Complex: 3 DB Strict Press + 4 DB Push Press + MAX EFFORT DB Strict Press

Weight Suggestions: DBs must remain in the front rack for the entirety of the complex

  • Beginner: 5-10# DBs
  • Intermediate: 15-25# DBs
  • Advanced: 30# DBs

🏃 Metcon

“Head Over Heels”

Every 2:00 for 10 Minutes: 5 Total Rounds

Coaches Note: This is a great workout to decrease your HSPU scale or modification.  Rest between rounds is estimated at 1:00(+) to give you an opportunity to really challenge yourself without falling behind the timer.

5 HSPUs

Weight/Scaling Suggestions:

10 Wall Balls

Weight/Scaling Suggestions:

🧘 Cool Down

1) 3:00 slow bike / cardio

2) Box Shoulder Stretch

2 x :20 sec holds

3) Chest Opener

2 x :20 sec holds

This is it!  Your last full week of gymnastics work before we re-test your new skills.

We’ve got a few high level skills coming this week - but as always scaling options are plentiful.  You are working on improving YOUR body awareness levels wherever they are at.  So stay in your lane with eyes forward and fixed. Continue to work hard to maintain that connection with your body and stay present for the entire session.  Check in with yourself, and when in doubt - tighten that core.

Have a great final week - re-test up next!