BLK LBL Fitness Club – FITNESS / PERFORMANCE

Gymnastics – Pulling (Week 4) (4 Rounds for reps)

8 minute EMOM

Level 1:

Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Rows

Even minute: 10-20 second hang on rig

Level 2:

Odd minute: Complete 30% of your 1 rep max effort from week one of Kipping Ring Pull Ups

Even minute: 20 second hang on rig

Level 3:

Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Muscle Ups

Even minute: 30 second hang on rig

Score the number of reps completed per set for the odd minute movement

* If you did not complete the max test, instead do 30 seconds of work for the odd minute.

The Stalk (AMRAP – Rounds and Reps)

(RX’d)

20:00 AMRAP

20/16 Calorie Row

50ft Farmers Carry (50s/35s)

* Add 50ft after each round

(Scale)

20:00 AMRAP

12/10 Calorie Row

50ft Farmers Carry (light)

-Add 50ft after each round

Target Round: Round 6 (300ft+)

Minimum Round before scaling: Round 5 (250)

Fitness – Endurance (Time)

5 Rounds

400m Run

6 Burpee Box Jump Overs (24/20)

4 Power Cleans (115/65)

Rest 1:00

Post Accessory (Checkmark)

3 Sets

10 One Arm KB Floor Press (5 ea. arm)

-rest 1:00 between sets-