BLK LBL Fitness Club – FITNESS / PERFORMANCE
Forrest (2 Rounds for time)
(RX’d)
2 Sets:
300/250m Row
15 Front Squats (95/65)
75 Double Unders
15 Shoulder to Overhead (95/65)
75 Double Unders
15 Thrusters (95/65)
300/250m Row
-rest 5:00 between sets-
(Scaled)
2 Sets:
200/175m Row
10 Dumbbell Front Squats (light)
50 Single Unders
10 Dumbbell Shoulder to Overhead (light)
50 Single Unders
10 Dumbbell Thrusters (light)
200/175m Row
-rest 5:00 between sets-
Target time each set: 8:00-10:00
Time cap each set: 12:00 (29:00 overall time cap)
Rope Climbs (Checkmark)
Strength Option – 8 minute EMOM:
Level 1:
Odd Minute: 10 Ab Mat Sit Ups
Even Minute: 2-4 Rope Pull to Stand
Level 2:
Odd Minute: 10 Alternating V Ups
Even Minute: 5-6 Rope Pull to Stand
Level 3:
Odd Minute: 12 V-Ups
Even Minute: 2-3 Rope Climbs
Conditioning Option
Criteria to be able to do this option: Can complete 3-5 Rope Climbs within a minute
Workout: 8 minute AMRAP
1, 2, 3, 4… Rope Climbs
400 meter run
(continue to add one rope climb each round)
Strict Pull-ups (Checkmark)
6 minute EMOM
Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 10 Seated Behind the Neck Pull Downs
Level 2:
Odd Minute: Max Effort Unbroken Strict Pull Ups
Even Minute: 15 Seated Behind the Neck Pull Downs
Level 3:
Odd Minute: Max Unbroken Weighted Strict Pull Ups [choose a weight you get a minimum of 3 unbroken weighted so this is heavier than last week]
Even Minute: 20 Seated Behind the Neck Pull Downs
Fitness – Endurance (Time)
10 Rounds for Time
– 20 S/U Jump rope
– 5 Pull Ups (or Ring Row)
-10 Push Ups
– 15 Air Squats
– 20 S/U Jump rope
*Time Cap: 40:00