BLK LBL Fitness Club – FITNESS / PERFORMANCE

Gymnastics: Handstand Push-ups (5 Rounds for reps)

Every 90 seconds for 5 rounds (7:30 total)

Level 1: Buy in of 5 burpees and then one set of Max Unbroken Push Ups, with hands elevated on a box

Level 2: Buy in of 7 burpees and then one set of Max unbroken box handstand push-ups

Level 3: Buy in of 10 burpees and then one set of Max unbroken strict handstand push-ups

** After completing each max set, rest for the remainder of the 90 seconds.

Dallas Flash (4 Rounds for time)

(RX’d)

2 Rounds

12 Bench Press (135/85)

12 GHD Sit Ups (Or V-Ups)

-@5:00-

24 Bench Press (135/85)

24 GHD Sit Ups (Or V-Ups)

-@10:00-

24 GHD Sit Ups (Or V-Ups)

24 Bench Press (135/85)

-@15:00-

2 Rounds

12 GHD Sit Ups (Or V-Ups)

12 Bench Press (135/85)

(Scale)

2 Rounds

12 Dumbbell Bench Press (light)

12 Sit Ups

-@5:00-

24 Dumbbell Bench Press (light)

24 Sit Ups

-@10:00-

24 Sit Ups

24 Dumbbell Bench Press (light)

-@15:00-

2 Rounds

12 Sit Ups

12 Dumbbell Bench Press (light)

Target time each set: 2:00-3:00

Time cap each set: 3:30

Fitness – Endurance (Time)

3 Sets

24 Cals Hard (85-90%)

16 Cals Harder (90-95%)

10 Cals Hardest (95-100%)

*Rest 1 Min Easy (Arms Only) between reps.

*Rest 3 Min between sets.
Estimated Paces:

Assault Bike RPMs Pace

Hardest: 85-90 RPMs

Harder: 75-80 RPMs

Hard: 65-70 RPMs