27/03/2023

A.

With a continuous running clock, perform the following for times:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead (52,5/30kg)
10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Dumbbell Thrusters (35/25 lbs)
20:00 – 75 Box Jump-Overs (24″/20″)
25:00 – 800 Meter Run

28/03/2023

A.

5 sets of:
2-4 Strict Tempo Ring Dips @ 4011
20-30 second Ring Support Hold
Rest 30-45 seconds
Frog Flags x 60-75 seconds
Rest 30-45 seconds

B.
Fran (timecap 5 min)
21-15-9
Thrusters
Pullups

then rest 3 min

For time:
400 Meter Run
9 Wall Walks
400 Meter Run
6 Wall Walks
400 Meter Run

—–

Gymnastics

gymnastics

warm up 12’ amrap
run 1 rounds
10m spiderman crawl
10m sedeways bear crawl
10 scap pull ups
1 wall climb

skill 18’
emom x3 (15’)
1 chin over bar hold
2 top of rings hold
3 false grip ring rows/pull ups
4 hollow hold
5 rest

conditioning 25’
40-30-20
burpees
air squats
push ups
sit ups

—–

endurance 90’
warm up 10’
1 rds run +stairs
10m walking lunges
10 burpees
10m bear crawl

3x 20’ amrap (3’ rest btw stations)
1) 20 wbs – 20 push ups – 2 rds run
2) 20 cals – 20 burpees box jumps – 2x stairs
3) 20 sb lunges – 20 ring rows – 2 rds run

endurance
“WYCK”
For Time TC: 40’
400 meter Run
20 Burpees
600 meter Run
40 Wall Ball Shots (20/14 lb)
800 meter Run
60 Sandbag Lunges (60/40 lb)
1,000 meter Run
60 Sandbag Lunges (60/40 lb)
800 meter Run
40 Wall Ball Shots (20/14 lb)
600 meter Run
20 Burpees
400 meter Run

22/03/2023

S&C:
A. 5 Sets of:
10 Seated DB OH Presses
B. For time:
21-18-15-12-9-6
KBS 24/16kg
V-Ups

S+I:

S&I:
Quality AMRAP 40:
60m(4 lengths) SB Carry
Harnessed Bear Crawl
10 SB Clean&Push Press

23/03/2023

S&C:
A. 5 Sets of:
10 Front Squats
B. 5 Sets of:
10 SB Bench Press into HOH Rope Pull

S&I

Quality AMRAP 40:
60m(4 lengths) SB Front Rack Carry
HOH Rope Pull
10 SB Squats(off box)