BLK LBL Fitness Club – FITNESS / PERFORMANCE

Gymnastics Skill Session (Checkmark)

Today we’re taking 10 minutes to work on form/efficiency and warm-up for the workout ahead. Break into small groups based on ability and practice at the appropriate level below.

Level 1: Kip Swings and Jumping Pull Ups

Level 2: Kip Swings and Jumping Bar Muscle Ups

Level 3: Box Bar Muscle Ups OR Chest to Bar Pull Ups

Level 4: Bar Muscle Ups

Advanced athletes can alternatively choose to practice Strict Bar Muscle Ups or Pullovers.

Pit Now! (5 Rounds for time)

(RX’d)

Every 5:00 (5 sets)

500/450m Row

7 Bar Muscle Ups

25ft Handstand Walk (or 2 Wall Walks)

(Scale)

Every 5:00 (5 sets)

400/375m Row

8 Jumping Pull Ups

25ft Bear Crawl

Target time each set: 3:00-3:45

Time cap each set: 4:00

BLFC DAILY KOH CHALLENGE (MAX DEVILS-PRESS REPS) (AMRAP – Reps)

Today’s AMRAP is: 2 minutes of max Devils Press

(RX’d)

Double Dumbbell Devils Press 35/25 DBs

Scale)

Single Dumbbell Devil’s Press 35/25

Fitness (Checkmark)

Every Minute (24:00)

0:00-8:00

Even Minutes: 14-18 Calorie Row

Odd minutes: Max Burpees over the rower

8:00-16:00

Even Minutes: 200M Run

Odd minutes: 25 KB Swings (53/35)

16:00-24:00

Even Minutes: 50 Single Unders

Odd minutes: 15 Air Squats