April 18, 2019 – Functional Gymnastics

April 18, 2019 – Functional Gymnastics

A. Handstand Push Up Warm Up

Handstand Push Up Warm Up
2 Rounds
5/arm x Half turkish get up
30s Pec Stretch
30s Thoracic Stretch on Floor
Scoring: Not Scored


3 Rounds For Quality
5/side x KB Arm Bar
3 x Box Eccentric HSPU @ 5s
30s Plank Variations
Scoring: Not Scored

C. Tripod Partner Drills

Tripod Partner Drills
1 – How to get into a tripod
2 – 2 x 10s tripod with bent knee
3 – 2 x Tripod alt single leg extension x 3 reps/side
4.- 2 x 10s Tripod Headstand with dual leg extension
5 – 2 x Tripod Dual Leg + Fall w arm extension x 2 reps
Scoring: Not Scored

D. Alternating Sets: Eccentric Handstand Push-Up, Box Pistol

3 sets, for quality, of:
D1. Eccentric Handstand Push-Ups (50A0 tempo)Same Depth as last week, add an additional rep
10s rest between each rep
D2. 5 Box Pistols 20 inches (3010 tempo)ADD LOAD IF YOU CAN


5 Sets of 20
Hollow rocks with medball
15 sec rest between sets
Scoring: Not Scored

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