BLK LBL Fitness Club – FITNESS / PERFORMANCE

Performance

Pause Bench Press

*2-3 second pause at the bottom*
Build up to a Heavy 3-rep Pause Bench Press (2-3 second pause at bottom)

in 12-15 minutes

The Mole (Time)

(RX’d)

100m Run

10 Strict Handstand Push Ups

200m Run

20 Handstand Push Ups

300m Run

30 Push Ups

300m Run

20 Handstand Push Ups

200m Run

10 Strict Handstand Push Ups

100m Run

Scale

100m Run

10 Push Ups

200m Run

15 Bar Push Ups

300m Run

20 Dumbbell Push Press (light)

300m Run

15 Bar Push Ups

200m Run

10 Push Ups

100m Run

Target time: 11-13 minutes

Time cap: 15 minutes

Fitness

Metcon (Time)

Score Time

500-400-300-200-100

Meter Run

Wall Balls (20/14)

*Row 500/450m after each round

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Pec Stretch

2x 45 Second Ring Tricep Stretch

1 Minute Pec Minor Stretch

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Pec Stretch

Ring Tricep Stretch

Pec Minor Stretch