BLK LBL Fitness Club – FITNESS / PERFORMANCE

Dexter (Time)

(RX’d)

10 Rounds

35 Double Unders

7 Toes to Bar

2 Wall Walks

(Scale)

10 Rounds

30 Single Unders

5 Hanging Knee Raises

2 Inchworms

Target time: 12-14:00

Time cap: 20:00

Gymnastics: Ring Dips (Checkmark)

Strength Option:

6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest (6 minutes total)

Level 1: Elevated Push Ups / Plank Hold on Elbows

Level 2: Box Dips [between boxes] / Ring Support Hold

Level 3: Ring Dips / Ring Support Hold

Conditioning Option

Criteria to be able to do this option: 4-6 Strict Ring Dips

6 min AMRAP

2, 4, 6, 8, 10… Strict Ring Dips

6 Burpees

* Continue adding 2 strict ring dips each round

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Calf Foam Rolling

10x 5 Seconds Cobra

1 Minute Biceps Stretch on Rig
Calf Foam Rolling

Cobra

Biceps Stretch on Rig

Fitness (Time)

(RX’d)

21-18-15-12-9-6-9-12-15-18-21

Calorie Air Bike

Kettlebell Swings (53/35)

Women Calories: 16-14-12-10-8-6-8-10-12-14-16

(Scale)

21-18-15-12-9-6-9-12-15-18-21

Calorie Air Bike

Russian Kettlebell Swings (light)

Women Calories: 16-14-12-10-8-6-8-10-12-14-16

Target time: Sub 18-20:00

Time cap: 25:00