BLK LBL Fitness Club – FITNESS / PERFORMANCE

Gymnastics: Handstand Push Ups (5 Rounds for reps)

5 rounds of 90 seconds of work followed by 90 seconds of rest (15 minutes total)

Level 1: Buy in of 30 single unders into Max unbroken push-ups with hands on a box

Level 2: Buy in of 30 double unders into Max unbroken box handstand push-ups

Level 3: Buy in of 50 double unders into Max unbroken strict handstand push-ups

The sets of push-ups are unbroken. Work until you have to break the set, or cap at 90 seconds if you don’t need to break.

Times Union Center (Weight)

(RX’d)

Every 1:30 (8 sets)

50 Double Unders

4 Squat Snatches (50-60%)

(Scale)

Every 1:30 (8 sets)

50 Single Unders

8 Dumbbell Snatches (light)

Target Time: 45-60 seconds

Time Cap each set: 1:10

Fitness (AMRAP – Rounds and Reps)

5 Rounds

5 min AMRAP

– 5 Hang Power Cleans

– 15 Bar Push ups

– 50 Jump Rope

– Rest 2 min Repeat –