01.12.2026

Gymnastics Shapes 
1. work on hollow hold on the floor. Start with knees bent, feet flat on the floor. Curl up tight so that your hands can reach past your knees.  From this tuck position, work on coaches commands to extend one arm, then two arms, then one leg, then two.
 
2. work on the arch hold on the floor. Extend body from tips of fingers to tips of toes.  Start with lifting the arms then. add the legs.  Squeeze the legs together. 
 
3. planche lean. One person holds the planche while the other person holds their ankles so they are off the ground. The holder will then move the planche forward until the person says it's too far- holding the shape the entire time.  Then one leg at a time is dropped by the holder to see if the planche can be held tight.
https://youtu.be/wKV5zVJTYBo
 
  "Ten Fidy"
5 rounds
12 Alternating Dumbbell Hang Clean & Jerks 50/35lbs
12 Box Jump Overs 24/20in
3 Wall Walks
— then –
Rest 1 min
— then –
5 rounds
12 Alternating Dumbbell Hang Clean & Jerks 50/35lbs
12 Box Jump Overs 24/20in
9 Handstand Pushups
-26 min cap
-Scale DB to go unbroken