20/03/2023

A.

3 sets for max reps of:
60 seconds of Wall Ball Shots (20/14 lbs)
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Dumbbell Box Step-Overs (50/35 lbs; 20″ box)
60 seconds of Strict Handstand Push-Ups
60 seconds of Rowing (for Calories)
Rest 3 minutes

21/03/2023

A.

Every minute, on minute, for 12 minutes:
Power Snatch from High Hang x 3 reps

Load the bar to prioritize good mechanics, primarily focusing on creating full and powerful hip and knee extension, and receiving the barbell overhead in a stable, balanced position.

B.

AMRAP 7 minutes of:
7 Power Snatches (60/42,5kg)
14 Toes to Bar

Gymnastics
warm up 15’
2 small rounds run
20 high knees
20 butt kicks
10m frog jumps
1’ rope jumps

skill and strength 25’
3-4 rounds
3-6 perfect form box jumps (build up as high as possible)
20 (weighted) squat (jumps)
30m spiderman crawl

conditioning 12’
“Annie”
50-40-30-20-10
ab mat sit ups
double unders

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)