BLK LBL Fitness Club – FITNESS / PERFORMANCE

Gymnastics: Handstand Push-ups (Checkmark)

All Athletes:

Every 2 minutes for 10 minutes complete:

Level 1: 5-7 Tempo Strict HSPU – 3 seconds down + 3 seconds up

Level 2: 5-7 Tempo Box HSPU: 3 seconds down + 3 seconds up

Level 3: 5-7 Tempo Push Ups: 3 seconds down + 3 seconds up

Level 4: 5-7 Tempo Push Ups: 3 seconds down + 3 seconds up, elevated

You should have at least 45 seconds of rest – choose your level accordingly. There is no Conditioning Option during the Open.

Mobility (No Measure)

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

1 Minute Calf Foam Rolling

1 Minute Couch Stretch

1 Minute Cat Cow

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.
Calf Foam Rolling

Couch Stretch

Cat Cow

Balrog (Checkmark)

(RX’d)

Every 1:00 (25:00)

Min 1: 15 Wall Balls (20/14)

Min 2: 12/10 Calorie Air Bike

Min 3: 50 Double Unders

Min 4: 15 Kettlebell Swings (53/35)

Min 5: Rest

(Scale)

Every 1:00 (25:00)

Min 1: 10 Wall Ball Thrusters (light)

Min 2: 8/7 Calorie Air Bike

Min 3: 35 Single Unders

Min 4: 10 Russian Kettlebell Swings (light)

Min 5: Rest

Target time each set: 30-40 seconds

Time cap each set: 50-seconds

Fitness (AMRAP – Rounds and Reps)

32 min AMRAP

30/24 cal Air Bike

12 Wall Balls

60 yd Sled push Sprint or 50ft Walking Lunge

Cooldown (No Measure)

2 min walk

Mobility

– Wide legs forward fold

– Worlds greatest stretch

– Childs pose