BLK LBL Fitness Club – FITNESS / PERFORMANCE

Gymnastics – Pulling (Week 6) (4 Rounds for reps)

8 minute EMOM

Level 1:

Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Rows

Even minute: 30 seconds max effort banded lat pull downs

Level 2:

Odd minute: Complete 35% of your 1 rep max effort from week one of Kipping Ring Pull Ups

Even minute: 30 seconds max effort banded lat pull downs

Level 3:

Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Muscle Ups

Even minute: 30 seconds max effort banded lat pull downs

Score the number of reps completed per set for the odd minute movement

* If you did not complete the max test, instead do 35 seconds of work for the odd minute.

Mount Rogers (Time)

(RX’d)

10 Box Jump Overs (24/20)

10 Thrusters (95/65)

20 GHDs (Or V-Ups)

10 Box Jump Overs (24/20)

10 Thrusters (95/65)

20 Bar Facing Burpees

10 Box Jump Overs (24/20)

10 Thrusters (95/65)

20 GHDs (Or V-Ups)

10 Box Jump Overs (24/20)

10 Thrusters (95/65)

(Scale)

10 Box Step Ups (24/20)

10 Dumbbell Thrusters (light)

20 Sit Ups

10 Box Step Ups (24/20)

10 Dumbbell Thrusters (light)

20 Up Downs

10 Box Step Ups (24/20)

10 Dumbbell Thrusters (light)

20 Sit Ups

10 Box Step Ups (24/20)

10 Dumbbell Thrusters (light)

Target time: 14:00-16:00

Time cap: 18:00

Fitness (AMRAP – Rounds and Reps)

30:00 min AMRAP

Work 2 mins Rest 1 min

6 Cal Row

12 Barbell Ground to OH (75/55)

18 Box Step ups

(36 reps = 1 round)