BLK LBL Fitness Club – FITNESS / PERFORMANCE

Gymnastics: Ring Muscle-ups/Strict Pull-ups (Checkmark)

Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken.

Strength Option:

EMOM 10:

Odd: 5-10 ring/bar kip swings

Even: 3-10 ring dips (modified: box dips)

Conditioning Option:

Death by Ring Muscle Ups:

[Time cap 8 minutes]

Choose Strict or Kipping

Minute 1: 1 Ring Muscle Up

Minute 2: 2 Ring Muscle Ups

Etc…if you fail before the time cap, complete the allowed numbers with Toes to Rings.

Mammoth Lake (Time)

(RX’d)

3 Rounds

30/24 Calorie Row

25 Box Jump Overs (20’’)

20 Handstand Push Ups

(Scale)

3 Rounds

20/16 Calorie Row

15 Box Step Ups (20’’)

10 Dumbbell Push Press (light)

Target time: 12-14:00

Time cap: 18:00

Mobility (No Measure)

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

2x 10 Open Book

10x 5 Second Cobra

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.
Open Book

Cobra

Fitness Metcon (Time)

4 Rounds each for Time

“LFG”

15/12 Cal Standing Echoe Bike

100 ft. Sled Push (45/empty)

15 DBell Push Press

100 ft. Sled Push (45/empty)

BLFC – Mini Pump Session (Time)

4 Rounds

10 Strict Pullups @ moderate weight – maintain quality

10 Barbell Deadlift @ Moderate weight – maintain control and quality

10 Bent Over Barbell Row @ moderate weight – maintain quality

10 Barbell Drag Curls @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Athletes Notes

Bent Over Barbell Rows

Barbell Drag Curls