FITNESS / PERFORMANCE – Fri, May 23

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