BLK LBL Fitness Club – FITNESS / PERFORMANCE
Deadwood (Checkmark)
(RX’d)
Every 2:00 (7 sets)
12/10 Calorie Air Bike
3 Power Snatch (singles, build in weight)
(Scale)
Every 2:00 (7 sets)
8/7 Calorie Air Bike
8 Dumbbell Snatch (light)
Target time each set
Air Bike: Sub 45 seconds
Power Snatch: Sub 25 seconds
Time cap each set:
Air Bike: 50 seconds
Power Snatch: 30 seconds
Gymnastics: Handstand Push-ups (Checkmark)
Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken.
Strength Option:
10-minute EMOM
Odd Minute:
Level 1: 20 seconds of Deficit Strict HSPU [45/25 plates]
Level 2: 20 seconds of Strict Box HSPU
Level 3: 20 seconds of Pike HSPU, Push Ups, or Elevated Push Ups
Even Minute:
Freedom: 30 seconds of Handstand Hold [freestanding or facing wall]
Independence: 20-30 seconds of Handstand Hold [back to wall]
Liberty: 20-30 seconds of Box Handstand Hold or High Plank Hold
Conditioning Option:
Death by HSPU + 2
[cap at 8 min]
Minute 1: 1 Strict HSPU
Minute 2: 3 Strict HSPU
Minute 3: 5 Strict HSPU
Etc…If you fail BEFORE the time cap, hold a 20-second Handstand for each of the minutes.
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Ring Lat Stretch
2x 1 Minute Ring Bicep Stretch
1 Minute Band Wrist Mobilization
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Ring Lat Stretch
Ring Bicep Stretch
Band Wrist Mobilization
Fitness (Time)
5 Rounds
20 Sit up
50 Single Unders
15-13-11-9-7
Dumbbell Squat Clean
-20 min Time Cap-
You will start out with 20 sit ups and go into 50 Jump rope or plate hop. The first round you will do 15 dbell squat cleans. Next round you will do 20 sit ups, 50 jump rope then, 13 dbell squat cleans. Should be able to finish this around 15 mins
Single Leg Dumbbell Romanian Deadlift (No Measure)
1 Video
1×15
3 sets:15 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
Cool Down (Checkmark)
1 min Couch Stretch (each side)
1 min Pigeon Pose (each side)
1 min Quad Smash (each side)
1 min Double Banded Overhead Shoulder Distraction + Curtsy (each side)
Athlete Notes
Couch Stretch
Pigeon Stretch
Quad Smash