“Gymnastics is hard, make no mistake, but it doesnt have to be complex. The basics, and foundations exist from novice to advanced level. Invest in your foundations, your future self will… instagram.com/p/BnTja9UHX0S/…

“If you do not think isometric holds in body… instagram.com/p/BkQIZcuHXXf/…

“Curto e ponte; alongado e contraído!” Coach… instagram.com/p/BkNmVnbncyL/…

“We're not only building strength in the hip… instagram.com/p/Bj7dv50H0fF/…

3 rounds for quality
100 double unders
10… instagram.com/p/Bj7Md1WHVku/…

Shapes 🤸‍♂️
2 rounds of:
20sec hollow hold
20… instagram.com/p/Bj4vNEEHrpH/…

“If you're having trouble finding motivation in… instagram.com/p/BjuaEgdnd7X/…

“Usa el calentamiento como una evaluación de… instagram.com/p/BjsPzB4nfV8/…

A: EMOM x10
2 Muscle ups w/ towel between heels… instagram.com/p/BjrveRhn2dN/…

“Do not be ashamed of using a spotter. If you… instagram.com/p/BjpWLvDHpra/…

“It is never about how long you can hold a… instagram.com/p/Bjm29TSHeUg/…

For Time

10-9-8-7-6-5-4-3-2-1

DB strict press… instagram.com/p/Bjmbdzqn36I/…

5 rounds of:

3:00 Amrap

1:00 Rest

3… instagram.com/p/Bje0fjmnknY/…

“Grave essas palavras: curto e potente; alongado… instagram.com/p/BjccylSHKK0/…

4 rounds for quality:
5 BMU (or “get out of… instagram.com/p/BjcQMLBn1ns/…

“Ao trabalhar os movimentos ginásticos, seja… instagram.com/p/BjZ30VlB_2Z/…

Accumulate 3:00 in:

Hand Stand*

*Use any scale… instagram.com/p/BjZrkLXB-wb/…

“When holding a handstand, unless you are an… instagram.com/p/BjXXym5hWaW/…

A: 10x 1 L-MU + Strict MU + Kipping MU + Kip to… instagram.com/p/BjXGdQlBXyL/…

“Power for kipping pull-ups and muscle-ups is… instagram.com/p/BjNAkJ8n1tS/…