BLK LBL Fitness Club – FITNESS / PERFORMANCE

Gymnastics: Handstand Walk Practice (Checkmark)

EMOM 10

Max effort does not mean unbroken. Mutiple sets can be performed in each 30 second block.

Level 1:

Even minute: 30 seconds of max effort handstand shoulder taps against the wall. The scaling option is to perform this with feet on a box or from a plank position.

Odd Minute: 30 seconds static overhead hold with two dumbbells (25/15lb, 10/7.5 kg)

Level 2:

Even minute: 30 seconds max effort handstand walk

Odd Minute: 30 seconds static overhead hold with two dumbbells (35/25lb, 15/10 kg)

Level 3:

Even minute: 30 seconds of max effort freestanding handstand shoulder taps within a 3ft x 3ft area [mark with chalk or tape]

Odd Minute: 30 seconds static overhead hold with two dumbbells (50/35lb, 22.5/15 kg)

KC Packers (Time)

(RX’d)

Teams of 2

3 Rounds:

Partner 1: 12/10 Calorie Machine

Partner 2: Plank Hold (elbows)

-switch when the calories are complete-

Partner 1: 12/10 Calorie Machine

Partner 2: Side Plank Hold (right elbow)

-switch when the calories are complete-

Partner 1: 12/10 Calorie Machine

Partner 2: Side Plank Hold (left elbow)

-switch when the calories are complete-

Whenever the plank is broken, the partner on the machine must stop and wait until their partner is holding the plank again.

Target time: 16:00-18:00

Time cap: 22:00

Fitness (Time)

6 Rounds

15/12 Calorie Ski Erg

12 KB Sumo DL High Pull

6 KB Single Arm Shoulder Press (each)

3 Burpees over KB