BLK LBL Fitness Club – FITNESS / PERFORMANCE

Gymnastics – Pressing (Week 9) (AMRAP – Reps)

Test Week! It’s time to see our hard work pay off. How do your numbers compare to week one?

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

Sets do not need to be completed unbroken. Perform max reps within the two minutes.

Boilermakers (5 Rounds for time)

(RX’d)

5 sets

10 Power Cleans (115/80)

50ft Back Rack Walking Lunge (115/80)

10 Power Cleans (115/80)

-Rest 1:1 between sets-

(Scale)

5 sets

10 Dumbbell Power Cleans (light)

50ft Single Dumbbell Walking Lunge (light)

10 Dumbbell Power Cleans (light)

-Rest 1:1 between sets-

Target time each set: 2:00-2:30

Time cap each set: 3:00

Fitness – Endurance (AMRAP – Rounds and Reps)

7 Minute AMRAP:

10 Burpee

20 Push-up

30 Air Squats

-Rest 2 Minutes-

7 Minute AMRAP:

8 Shoulder to Overhead (50s/35s)

10 Dumbbell Bench (50s/35s)

12 Dumbbell Deadlift (50s/35s)

-Rest 2 Minutes-

7 Minute AMRAP:

15 Ab mat situps

15 Med ball Squat Clean

200m Run