BLK LBL Fitness Club – FITNESS / PERFORMANCE

Rope Climbs (Checkmark)

Gymnastics: Rope Climbs

Strength Option:

8 minute EMOM

Level 1:

Odd Minute: 6-8 Strict Hanging Knee Raises [on Rig]

Even Minute: 10-12 Heel Assist Rope Pull Ups

Level 2:

Odd Minute: 6-8 Strict Knees to Elbow

Even Minute: 4-5 Rope Pull to Stand

Level 3:

Odd Minute: 4-5 Legless Seated To Stand

Even Minute: 1 Rope Climbs

Conditioning Option

Criteria to be able to do this option: Can complete 3-5 Rope Climbs within a minute

Workout: 8 minute EMOM

Odd Minute:: 2 Rope Climbs or 1 Legless Rope Climb

Even Minute: 200 meter Run

* If needed, the 200m run can be changed to 10 Shuttle Runs, 500/400m Bike Erg, or 15/12 cal Air Bike.

Strict Pull-ups (Checkmark)

6 minute EMOM

Level 1:

Odd Minute: 4-6 Box Assist Pull Ups

Even Minute: 20 second Hang on Rig

Level 2:

Odd Minute: Max Effort Unbroken Strict Pull Ups

Even Minute: 30 second Hang on Rig

Level 3:

Odd Minute: Max Unbroken Strict Pull Ups

Even Minute: 30 second Weighted Hang [35/20 Dumbbell]

Mr. Fox (Time)

(RX’d)

Teams of 2

100/80 Calorie Row

50 Box Jump Overs (30/24)

15 Power Cleans (185/125)

50/40 Calorie Row

20 Box Jump Overs (30/24)

10 Power Cleans (185/125)

(Scale)

Teams of 2

60/48 Calorie Row

50 Box Step ups (24/20)

15 Dumbbell Power Cleans (light)

30/24 Calorie Row

20 Box Step Ups (24/20)

10 Dumbbell Power Cleans (light)

Target time: 15:00-17:00 minutes

Time cap: 22:00