BLK LBL Fitness Club – FITNESS / PERFORMANCE

Mr. Tortilla (6 Rounds for time)

(RX’d)

6 Sets

400m Run with Decreasing Rest

After set 1 = 2:30 rest

After set 2 = 2:00 rest

After set 3 = 1:30 rest

After set 4 = 1:00 rest

After set 5 = :30 rest

(Scale)

6 Sets

200m Run with Decreasing Rest

After set 1 = 2:30 rest

After set 2 = 2:00 rest

After set 3 = 1:30 rest

After set 4 = 1:00 rest

After set 5 = :30 rest

Target time each set: 1:30-2:15

Time cap each set: 2:30

Overall time cap: 22:30

Gymnastics – Pressing (Week 7) (3 Rounds for reps)

Complete 3 rounds x 40-50% of your 1 rep max from week one

* Goal is to complete each set unbroken

* Rest 2 minutes between sets

Level 1: Wall Walks

Level 2: Kipping Handstand Push-ups

Level 3: Strict Wall Facing Handstand Push-ups

* If you did not complete the max test on August 27th, instead do 40-50 seconds of work.

Fitness – Endurance (Checkmark)

EMOM 30:00

Minute 1: 12/9 Cal Row

Minute 2: 8 Dumbbell Burpee Box Step Overs (35s/25s) (24/20)

Minute 3: 10/8 Cal Air Bike

Minute 4: 5 Sandbag Cleans (150/100)(or Power Cleans at 185/125)

Minute 5: Rest