BLK LBL Fitness Club – FITNESS / PERFORMANCE

Gymnastics: Handstand Walk/Hold (Checkmark)

EMOM 10

Level 1:

Even minute: 30 seconds of wall walks to a height of comfort level

Odd Minute: Double KB Overhead Static Hold [light weight]

Level 2:

Even minute: 30 seconds of wall walks with OPEN standards [hands on the line]

Odd Minute: Double KB Overhead Static Hold (53/35 lbs)(24/16 kg)

Level 3:

Even minute: Max unbroken handstand walk within 30 seconds [goal is to not come down for 30 seconds]

Odd Minute: Double KB Overhead Static Hold (70/53 lbs)(32/24 kg)

MVP Arena (3 Rounds for reps)

(RX’d)

3 sets:

5:00 AMRAP

400m Run

into 2, 4, 6, 8… reps in remaining time of:

Bar Muscle Ups (Or 2x Chest to Bar)

Wall Walks

-rest 2:00 between sets-

Score is total reps of Bar Muscle Ups and Wall Walks in each set.

(Scale)

3 sets:

5:00 AMRAP

300m Run

into 2, 4, 6, 8… reps in remaining time of:

Jumping Pull Ups

Inchworms

-rest 2:00 between sets-

Target number of reps each set: In the round of 8

Minimum number of reps before scaling: Into the round of 6

Fitness (Calories)

6 sets

3 min AMRAP

20 Floor plate press (45/25)

Max cal on :

Set 1/4 Bike

Set 2/5: Row

Set 3/6: Ski

– Rest 1 min bt sets –