BLK LBL Fitness Club – FITNESS / PERFORMANCE

Gymnastics: Handstand Walk Practice (Checkmark)

EMOM 10:00

Level 1:

Even minute: Kick up to the wall, then perform 10 back-to-wall handstand shoulder taps. The modified option is to perform this with feet on a box or from a plank position.

Odd Minute: Double KB Overhead Walk (light weight)

Level 2:

Even minute: 15-foot handstand walk or 30 seconds of practice

Odd Minute: Double KB Overhead Walk (53/35)

Level 3:

Even minute: Max unbroken handstand walk within 30 seconds (goal is to not come down for 30 seconds)

Odd Minute: Double KB Overhead Walking Lunge (70/53)

Whipsnakes (Time)

(RX’d)

120 Double Unders

40 Alt Hang Dumbbell Snatch (50/35)

20 GHDs (Or V-Ups)

10 Wall Walks

20 GHDs (Or V-Ups)

40 Alt Hang Dumbbell Snatch (50/35)

120 Double Unders

(Scale)

100 Single Unders

20 Alt Hang Dumbbell Snatch (light)

20 Sit Ups

10 Inchworms

20 Sit Ups

20 Alt Hang Dumbbell Snatch (light)

100 Single Unders

Target time: 13:00-15:00

Time cap: 20:00

Fitness – Endurance (Time)

4 rounds

30/24 cal Air Bike

400 meter Run

500 meter Row

400 meter Ski

*Rest 2 min between rounds