A new warm up is going to be introduced tomorrow. It is oriented towards building better gymnastic familiarity, ability, and flexibility. It will complement and build on the volume training most of you have been doing recently.
You will spend tomorrow “testing in” to see what level of exercises you will be using for your warm up for, at least, the next four weeks, and going over the movements to ensure understanding and scaling options. Everyday, there will be a general warm up followed by time for your gymnastic/body weight work. This will be followed by the workout of the day.
Each level will have a Day 1 and Day 2, which should be flip-flopped every day you come in to the gym. The exercises should be done in a “Superset” fashion, meaning moving through a succession of moves, one after the other, with 20-30 seconds of rest in between. For example, in the Basic level, the first block of exercises are kicking up to a handstand, ring push ups, and frog stand, so you will cycle through 5 sets of these three movements and then move on to lower body work. The level you are working on should feel like a solid warm up, not a workout, until it feels easy and then you can advance to the next level.
There will be a handout at the gym that you can take to familiarize yourself with the exercises in your level.
AMRAP 15 minutes of:
12 Box Jumps (20/24″)
6 Chest to Bar Pull ups