BLK LBL Fitness Club – FITNESS / PERFORMANCE

Performance

Jane Porter (3 Rounds for reps)

3:00 Max Calorie Air Bike

-3:00 rest-

3:00 Max Shuttle Runs

-3:00 rest-

3:00 Max Calorie Air Bike

– Each shuttle run rep is 25 feet down + 25 feet back.

* Target number of reps each set: 45/36 + reps

* Minimum number of reps before scaling: NONE

Strict Handstand Push-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 10+ strict handstand push-ups, unbroken.

Strength Option:

EMOM 10:

Odd:

Level 1: 5 handstand push-up controlled negatives (can press out or kick down and reset)

Level 2: 5 handstand push-up controlled negatives with feet or knees on a box

Level 3: 5 seated strict dumbbell presses

Even: Rest

Athletes should be able to control the descent of each rep for 2-3 seconds. If unable to maintain the control in later sets, they should switch to level 2 or 3.

Conditioning Option:

10 min EMOM:

Odd minute: 3-5 Strict HSPU + 5 Kipping HSPU

Even Minute: 2-4 Wall Walks

Fitness (Time)

“Aerobic Row”

5 Sets

800m at RPE 6-7

200m at RPE 9

*Rest 2-3 Min between sets.

*Total Distance: 5000m

Cooldown/Mobility (No Measure)

3min at easy “cool down” pace