BLK LBL Fitness Club – FITNESS / PERFORMANCE

Deadlift (Weightlifting Variable Reps & Sets)

Deadlift (Wave 2):

Tempo Deadlift (3sec down) 5-3-1, 5-3-1 @ 72-82-88%

Post: Gymnastic Pressing

Gymnastics – Pressing (Week 3) (4 Rounds for reps)

8-minute EMOM

Level 1:

Odd minute: Complete 30% of your 1 rep max effort from week one of wall walks

Even minute: 5-7 no push up burpees

Level 2:

Odd minute: Complete 30% of your 1 rep max effort from week one of kipping handstand push ups

Even minute: 10 no push up burpees

Level 3:

Odd minute: Complete 30% of your 1 rep max effort from week one of wall facing handstand push ups

Even minute: 15 no push up burpees

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

“Annie 2.0” (Time)

(RX’d)

100-80-60-40-20

Double Unders

50-40-30-20-10

Abmat Sit Ups

(Scale)

50-40-30-20-10

Single Unders

25-20-15-10-5

Abmat Sit Ups

Target time: 9:00-11:00

Time cap: 13:00

Fitness – Endurance (Time)

“Row ” – 2k PR Paced – Workouts

3x (750m at RPE6.5, 90 Sec Rest)

*Rest additional 1 Min.

3x (150m at RPE8, 60 Sec Rest)

*Rest additional 1 Min.

3x (500m at RPE7, 90 Sec Rest)

*Rest additional 1 Min.

3x (150m at RPE8.5, 60 Sec Rest)