Goals - Gymnastics Improvement

Do you want more strict pulling strength to eventually learn bar muscle-ups? This program focuses on strict chest to bar pulling strength so pullups will be a breeze and you will be ready for the next step in training.

Do you want to increase your speed in your wods and have excellent command of both strict pull-ups & kipping? Then, this program is for you! We will run you through 4 weeks of strength drills, shaping and timing for the BPU and healthy shoulder prehab to keep your body in the best shape possible for this advanced skill.

Get a 6 pack like a gymnast!

Struggling to string together toes to bar or just want to string more together but don’t have the right strength, technique or mobility? Then our overhaul program is just what you need!

The rings are the ultimate king for training strength & control. This program will bring you more strength for all ring based movements.

Building strict muscle-up strength sets the foundation for rapid progress when athletes begin kipping muscle-ups. Those that skill this step find themselves not progressing as they’d like. Build slow strength first, then speed & endurance gains come more easily.

There is a big difference between one muscle-up and cranking out reps during a metabolic conditioning workout. This program builds your muscle-up volume and improves efficiency under fatigue.

Tired of doing singles or small sets of Bar Muscle-Ups in workouts and not sure how to build more endurance and technique? With this program you will be introduced to endurance, strength building and Bar MuscleUp workouts to build capacity.

Are you looking to take your gymnastics to the next level? Want to get stronger without having to use a ton of equipment? Then you need to be a member of Performance Plus to get access to our #GYMNASTY weekly programming.

The Strict Bar Muscle-Up requires mastery of pulling strength and body awareness. This 5 week program will help you gain strength and technique using weighted pulling work, negatives and drills to help with speed through the transition and much more!

Still struggling with hspu or pushup volume? Want to master that strict ring dip but need more pressing & tricep strength? This program will focus on just that…building strength to help you with mechanics and more volume.

Our program takes a very advanced skill and breaks it down to build each portion of the press handstand. You will spend time focusing on flexibility, strength, balance and technique.

This Program builds balance, stability and strength by focusing on holds & shifting weight drills. Drills can be done scaled from a box or full handstand.

Tired of failing on just a few reps and losing tension? This program combines strict, kipping, eccentric, scaled deficit, and deficit work to help build maximum capacity.

This program requires a freestanding handstand. It will help you gain better technique for walking and build shoulder strength and endurance!

If you are struggling with Kipping Pull-Ups, this program will guide you through the right amount of muscle memory, strength and technique so you can achieve your first few or improve the ones you already have.

The goal of this program is to help you master holds without using a wall. It can be good for those who can only hold free-standing for only a few seconds to those who are very component on the wall but still haven’t built the confidence to move away from the wall.

If you have a strict pull-up and want to gain more strength, this is the program for you! If you have a bunch of strict pull-ups, do this program with a weighted vest or light-weighted belt and CRUSH your pull-up strength goals.

Tired of failing on just a few reps and losing tension? This program combines strict, kipping, eccentric, scaled deficit, and deficit work to help build maximum capacity.

Many fitness athletes possess the ability to perform a few muscle-ups, shorts sets of toes to bar, and handstand pushups. But for many athletes, when volume and fatigue are added to gymnastics movements, things fall apart rapidly. This plan is for athletes that can complete sets of 5 muscle-ups, 10 T2B, 12 kipping pull-ups but don’t hold together very well during workouts.

Do you have the pulling strength but can’t put the pieces together to obtain the kipping bar muscle up? This skill has 3 portions, the arch, the hollow pull down and the turnover into support. Our program breaks down technique while continuing to build strength and mobility.

Build strict pulling strength for control and safety before you learn to add kipping momentum.

The Lats are the main muscle-mover in all things rig, and even the barbell. Building stronger lats and learning to engage them will help you build overall strength and control.

If you have strict pull ups, and want to gain more strict or kipping pulling strength, then you will be challenged in this program.

"The Accessory WOD" is meant to compliment your daily CrossFit-style WOD by focusing on key areas to push your performance in the gym to the next level: core strength, gymnastics skills, glute strength, back strength, shoulder prehab, and direct arm work. This 12-week program gives you four days of weekly accessory workouts lasting just 10-15 minutes.