BLK LBL Fitness Club – FITNESS / PERFORMANCE
Gymnastics
Gymnastics Skill Review (Checkmark)
Take this time to warm-up and practice form and efficiency in the gymnastic option that are you planning to do in today’s workout.
* Bar Muscle-ups
* Chest to Bar Pull-ups
* Pull-ups
* Jumping Pull-ups
Workout
Newgrange (4 Rounds for time)
(RX’d)
4 Sets (Every 5:00)
5 Bar Muscle Ups (Or 10 Chest to Bar)
10 Overhead Squats (95/65)
5x50ft Shuttle Runs
10 Overhead Squats (95/65)
5 Bar Muscle Ups (Or 10 Chest to Bar)
(Scale)
4 Sets (Every 5:00)
5 Jumping Pull Ups
10 Dumbbell Front Squats (light)
4x50ft Shuttle Runs
10 Dumbbell Front Squats (light)
5 Jumping Pull Ups
Target time each set: 2:30-3:15
Time cap each set: 3:30
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15x Bootstrappers
1 Minute Barbell Forearm Stretch
2x 8 Bretzel
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Bootstrappers
Barbell Forearm Stretch
Bretzel
Fitness (AMRAP – Rounds and Reps)
25:00 AMRAP
3 scaled wall walks (half-way up the wall)
50 single unders
15 Kettle Bell swings (American)
5 scaled wall walks (half-way up the wall)
50 single unders
12 Burpees
Single DB Double Head Curl (Checkmark)
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Take one dumbbell and turn it sideways. Grasp the single dumbbell by each head and lean slightly forward while standing. Curl the dumbbell with both hands simultaneously.