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  • Writer's pictureJason

Thursday 01.12.22

Updated: Nov 30, 2022



A. 4 sets of 5 reps Paralette L-Sit to Tucked Shoulder Stand

*DON"T extend your legs in the tuck until the final rep, and then do it very slowly and under control.

B. 4 sets OT90: Paralette Straddle L-Hold: 25-45 sec

C. 15 Min AMRAP:

20/15 Calorie Ski

20 Hollow Rocks

20/15 Calorie Bike Erg

20 Ring Push Ups

20/15 Calorie Row

20m Dog Sled Pull & Push (80/55kg)

*Up and back twice

Skill & Strength:

Gymnastics Cycle Week 18: Accessories

A & B: See Fitness

C. 15 Min AMRAP for quality:

20 Hollow Rocks

16m Handstand Walk

12 Rope Handle T-Bar Rows

8 DB External Rotations (each side)

4 Wall Walk + Wall Facing HSPU (1+1 = 1 rep)


Log all workout results to Beyond the

Whiteboard. Visit and use code "CFC123" to set up an account.

If you wish to view our Weightlifting and/or Competitor programming, contact us at to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.

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