BLK LBL Fitness Club – FITNESS / PERFORMANCE

Gymnastics: Handstand Walk/Hold (Checkmark)

EMOM 8 minutes

Level 1:

Even minute: 30 seconds of max effort box handstand hold. The scaling option is a high plank hold.

Odd Minute: 10 plate ups/downs

Level 2:

Even minute: 30 seconds max effort handstand hold against the wall

Odd Minute: 10 plate up/downs against

Level 3:

Even minute: 30 seconds of max effort freestanding handstand hold

Odd Minute: 16 plate up/downs against the wall

Daphne’s Ladder (Time)

(RX’d)

25-50-75-100-125ft Single Dumbbell Walking Lunge (50/35)

5-10-15-20-25 Burpee Over Dumbbell

200m Run after each round

(Scale)

25-50-75-100-125ft Walking Lunge (bodyweight)

5-10-15-20-25 Burpee Over Dumbbell

100m Run after each round

Target time: 16:00-18:00

Time cap: 22:00

Mobility (No Measure)

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

20x 90/90 Rotations

45 Second Supine Twists

1 Minute Dorsiflexion Matrix

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.
90/90 Rotations

Supine Twists

Dorsiflexion Matrix

Fitness (Checkmark)

Every 2:00 (26:00)

250/200m Bike Erg

6 Bent Over Row r/l

6 Upright Row r/l

6 Hang C&J r/l

6 Hang Snatch r/l