Gymnastics

Andre the Giant

Spend 15 minutes practicing getting inverted. Whether it’s holds on the wall or walking across the gym, there’s something for everyone. For time: 750m row 30 burpee pull ups 750m row Wondering what to do? Here are some fun suggestions! Make sure to check with your coach BEFORE doing anything you are unfamiliar with 🙂 […]

Burn Out

Every minute on the minute for 12 minutes Set 1 – 25 double unders ( or attempts) Set 2 – 10/8 HSPU Set 3 – 12 box jumps AFAP 4 sets each for time: 25 yd prowler push 25 yard burpee broad jump Rest as needed.

Super Bad

3 sets of: 1 rope climb Rest 60 seconds 10 HSPU Rest 60 seconds 15 alt pistols Rest 60 seconds Amrap 10 min: 5 burpees 10 T2B 15 wall ball (20/14)

Red Nation

3 sets of: Max reps rope climbs in 45 sec Rest 90 seconds 10 HSPU OR 30-45 sec HS hold on wall Rest 90 sec 30-45 second L sit hold Rest 90 sec Every 5 minutes for 25 minutes: 5 slam ball get ups (20/12) 400m run 15 C2B pull-ups

2 Legit 2 Quit

3 sets: 4 muscle ups (6 pullups/6 strict dips) Max set of strict HSPU* Max L sit hold (accumulate at least 30 sec)** *2 Abmats not allowed **The farther upfront the hip on L-Sit, the harder the L-Sit For time: 4 rounds 50 double unders 30 wall ball (20/14) 15 Deadlifts (205/135)

Jaded

Every 2 minutes for 12 minutes (6 sets) Sets 1&4: 2 rope climbs Sets 2&5: 45 second L sit Sets 3&6: 20 shoulder taps on the wall Then For time: 1000m row 20 HSPU( strict) 30 Ring dips 40 push ups