BLK LBL Fitness Club – FITNESS / PERFORMANCE

Gymnastics – Pressing (Week 1) (AMRAP – Reps)

Pressing Test Day:

Level 1: Complete max effort wall walks [to your comfort level] within 2 minutes.

Level 2: Complete max effort kipping handstand push-ups within 2 minutes.

Level 3: Complete max effort strict wall facing handstand push-ups within 2 minutes.

Make sure you save these numbers so you can use them throughout the cycle.

Going Dark (Time)

(RX’d)

50/40 Calorie Air Bike

200ft Farmer Carry (70s/50s)

50 Hand Release Push Ups

200ft Farmers Carry (70s/50s)

50/40 Calorie Air Bike

(Scale)

30/24 Calorie Air Bike

100ft Farmer Carry (light)

20 Dumbbell Bench (light)

100ft Farmers Carry (light)

30/24 Calorie Air Bike

Target time: 14:00-16:00

Time cap: 18:00

Fitness (2 Rounds for time)

25-20-15

Calorie Row

Dumbbell Deadlift

*rest 2:00

20-15-10

Dumbbell Deadlift

Calorie Row

Accessory: Single Leg Dumbbell Romanian Deadlift (Checkmark)

Set 1 – 10 Reps

Set 2 – 10 Reps

Set 3 – 10 Reps

Set 4 – 10 Reps

4 sets: 10 reps (each side) – RPE 7

*Rest 1:00-1:30 b/t sets