BLK LBL Fitness Club – FITNESS / PERFORMANCE

Footdee (Checkmark)

(RX’d)

Every 1:00 (20:00)

Minute 1 – 5 Thruster (115/80)

Minute 2 – 10 Burpee Over Bar

Minute 3 – 10/8 Calorie Air Bike

Minute 4 – 50ft Sled Push (3×45/2×45) (Or 10 Single Dumbbell Box Step Ups (50/35, 24/20)

(Scale)

Every 1:00 (20:00)

Minute 1 – 5 Dumbbell Thruster (light)

Minute 2 – 8 Up Downs

Minute 3 – 8/7 Calorie Bike Erg (Or 7/6 Calorie Air Bike)

Minute 4 – 25ft Sled Push (1×45/1×25) (Or 8 Single Dumbbell Box Step Ups (light, 20)

Target time each set: Sub 45 seconds

Time cap each set: 50 seconds

Gymnastics – Handstand/Grip (Week 2) (Checkmark)

7 minute AMRAP:

Level 1:

10 V-Ups or Alternating Leg V-Ups

1 Rope Pull to Stand or 5 Heel Assisted Ring Pull-Ups

20 Step Back Lunges [holding light DBs, farmers carry style or unweighted]

Level 2:

15 GHD Sit-ups [or 15 V-Ups]

1 Rope Climb [sub 5 strict pull-ups, if needed]

20 Step Back Lunges [holding 35/25 DBs, farmers carry style]

Level 3:

25 GHD Sit-ups [or 30 V-Ups]

2 Rope Climbs [sub 10 strict pull-ups, if needed]

20 Step Back Lunges [holding 50/35, DBs farmer carry style]