BLK LBL Fitness Club – FITNESS / PERFORMANCE

Gymnastics: Handstand Push Ups (Checkmark)

Every 90 seconds for 5 rounds: (rest for the remainder of time until the next 90 seconds)

Level 1: 5-7 box handstand push ups or floor/elevated push-ups + 10-second box handstand hold or plank hold

Level 2: 5-7 kipping handstand push ups right into a 10-second handstand hold at the top of the last handstand push up

Level 3: 5-7 deficit kipping handstand push ups (2in deficit) right into a 20-second handstand hold at the top of the last handstand push up

No Time to Die (Weight)

(RX’d)

Every 2:00 (10:00)

50 Double Unders

5 Power Snatch (60-70%)

(Scale)

Every 2:00 (10:00)

50 Single Unders

8 Dumbbell Snatch (light)

Target time each set: 45-60 seconds

Time cap each set: 60 seconds

Fitness (Time)

60-40-20

Cal Bike

10 Power Cleans (moderate)

– (set 1) 20 Alt V-ups

– (set 2) 20 Hanging knee raises

– (set 3) :20 sec Plank hold

Split Stance DB Romanian Deadlift (Checkmark)

3 sets: 15 reps (each) – RPE 7

*Rest 1:00-1:30 b/t sets