BLK LBL Fitness Club – FITNESS / PERFORMANCE
Rope Climbs (Checkmark)
Strength Option – 8 minute EMOM
Level 1:
Odd Minute: 4-6 Assisted Chin Ups
Even Minute: 2-4 Rope Pull to Stand
Level 2:
Odd Minute: 3-5 Chin Ups
Even Minute: 5-6 Rope Pull to Stand
Level 3:
Odd Minute: 4-6 L Chin Ups [keep legs in L position]
Even Minute: 2-3 Rope Climbs
Conditioning Option
Criteria to be able to do this option: Can complete 3-5 Rope Climbs within a minute
Workout: 8 minute EMOM. Alternate between 1 Legless Rope Climb & 3 standard Rope Climbs for the odd minute, perform 40 double-unders for the even minute.
Minute 1: 1 Legless Rope Climb
Minute 2: 40 double-unders
Minute 3: 3 Rope Climbs (not legless)
Minute 4: 40 double-unders
Minute 5: 1 Legless Rope Climb etc…
Strict Pull-ups (Checkmark)
6 minute EMOM
Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 10 Banded Lat Pull Downs
Level 2:
Odd Minute: Max Effort Unbroken Strict Pull Ups
Even Minute: 15 Banded Lat Pull Downs
Level 3:
Odd Minute: Max Unbroken Weighted Strict Pull Ups [choose a weight you get a minimum of 5 unbroken weighted]
Even Minute: 20 Banded Lat Pull Downs
Cal Naughton Jr (Distance)
(RX’d)
14:00 AMRAP
Max Meter Row
-Every 2:00 (starting with 0:00) Perform 4 Wall Walks-
(Scale)
14:00 AMRAP
Max Meter Row
-Every 2:00 (starting with 0:00) Perform 4 Inchworms-
Target Meters: 2200/1800+ (300/250m each set)
Minimum Meters before scaling: 1800/1500m (250/215m each set)
Fitness (3 Rounds for reps)
5:00 AMRAP
800/600m Ski (or Row)
-In remaining time-
Max Seated Dumbbell Strict Press
REST 3 mins
5 min AMRAP
800/600m Ski (or row)
-In remainig time-
Max reps of tricep dips
REST 3 mins
5 Min AMRAP
800/600m Ski
-In remaining time-
Max Dbell Bench Press
Moderate pace on the ski erg. Target is 1:30 to 2 mins to work on the Max reps. Small sets of the movements and dont go to failure. Break up the movements early and shake out your arms and get back to it.
Standing Barbell Calf Raise (Checkmark)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed, use rig to guide bar through movement so you don’t lose your balance.