KOKOKAHI GYMNASTICS
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PROP YOUR PHONE UP AND FOLLOW ALONG!

We've created these videos with the goal of bringing gymnastics to everyone, everywhere. You don't need a gym full of fancy equipment to practice — All you need is a little self motivation!

​Follow along in real time with the Kokokahi Optional Team as they sweat through these high intensity conditioning circuits!

SESSION 01 | TIME: 10:00

10:00 ASCENDING LADDER​


COACH'S BREAKDOWN

THE SESSION:


AMRAP x 10:00 (Adding +2 reps each round)
Candlestick Roll + Back Tuck
Slider Core Extensions
V-Ups

Basically — here's how you'll do this workout:

ROUND 1 = 2 reps per movement
ROUND 2 = 4 reps per movement
ROUND 3 = 6 reps per movement

You'll continue this pattern of adding +2 reps each round, until your 10:00 is up!

SESSION 02 | TIME: 10:00

10:00 AMRAP


COACH'S BREAKDOWN

THE SESSION:


Our Kokokahi Optional Team went through this spicy, plyometric circuit that challenged their explosiveness and how well they could control movements while fatigued!

AMRAP x 10:00
10 Inchworm + Push Ups
10 Squat Jumps with Half Turns
20 Handstand Shoulder Taps
​40 Rebounding Forward Kicks

SESSION 03 | TIME: 18:00

18:00 EMOM


COACH'S BREAKDOWN

THE SESSION:


EMOM x 18:00
Minute 1: 0:60 of Scales - Right Side
Minute 2: 0:60 of Scales - Left Side
Minute 3: 0:60 of Russian Twists
Minute 4: 0:60 of Push-Ups
Minute 5: 0:60 of Candlestick Rolls + Split Jumps
Minute 6: 0:60 of Rest

​Our goal: To go unbroken (no stopping!) through each “work” section, and only rest during the rest period. It’s hard, but do-able!

​PS: "EMOM" means "Every minute on the minute", where you will start the next exercise!

SESSION 04 | TIME: 15:00

10:00 AMRAP


COACH'S BREAKDOWN

THE SESSION:


EMOM x 15:00:
Complete 5 Burpee + Squat Box Jumps

The key here is to make sure your squat and box jump are one, fluid movement. Don't do your squat, pause, then jump. Explode up from the bottom of your squat and jump!

​We're using this session to increase the team's endurance and improve plyometric explosiveness that will transfer into their tumbling and vaulting.
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LET'S CONNECT

45-558 C-21 Kamehameha Hwy.
Kaneohe, HI. 96744
​​(808) 235-6866
info@kokogym.org


© 2020 Kokokahi Gymnastics Team | All Rights Reserved

  • Home
    • Parent's Log In
    • About Us
    • Donations
    • Koko Shop
    • Contact
    • Kokokahi Instagram
    • Kokokahi YouTube
  • Membership
    • Classes + Schedule
    • New Account
    • Policies + FAQ's
    • Virtual Training >
      • View All Training
      • Live Classes >
        • Advanced Class
        • Advanced Gymmini Class
        • Gymmini Class
        • Toddlers Class
      • Skill Classes >
        • Back Walkovers
        • Forward Roll
        • Front Hip Circles
        • Low Bar Pullovers
      • Stretch Sessions
      • Strength Workouts >
        • Core Strength
        • Conditioning Circuits
      • Maintenance >
        • Ankle Maintenance
        • Wrist Maintenance
        • Foam Roll Recovery
  • Aloha Gymfest
    • General Information
    • Session Schedules
    • How to Register
    • Host Hotels
    • Things to do on Oahu
    • Train with us!
    • Aloha Gymfest Instagram
  • Events
    • View All
    • Halloween Classic
    • Mini Olympics
    • The Greatest Show
    • Team Try-Outs
    • Birthday Parties
  • Competitive Teams
    • All Competitive Teams
    • Compulsory Team
    • Xcel Team
  • We're Hiring!
  • Visiting Gymnasts
    • Level 3 Visitor Form
    • Level 4 Visitor Form
    • Level 5 Visitor Form
    • Optional Team Visitor Form
    • Xcel Silver Visitor Form
    • Xcel Gold Visitor Form
    • Xcel Platinum Visitor Form