BLK LBL Fitness Club – FITNESS / PERFORMANCE

Gymnastics

Gymnastics: Handstand Push-ups Strength Test (3 Rounds for reps)

3 Max Effort sets, rest 1 min between sets:

Level 1: Strict Deficit HSPU

Level 2: Strict HSPU

Level 3: Box Handstand Push Ups

Level 4: Push Ups

Level 5: Elevated Push Ups

Score is reps. Note your level in comments.

Workout

Kilkenny (Time)

(RX’d)

For Time:

50/40 Calorie Air Bike

+Total Bike seconds in Burpees to Bar

(For example, if the bike takes 60 seconds, then you have 60 burpees to bar)

Note: there is no time cap on the bike. Get it done. But the max number of required burpees is 100 reps.

(Scale)

For Time:

30/24 Calorie Air Bike

+Total seconds Up Downs

Target time: Sub 8:00

Time cap: 15:00

Mobility (No Measure)

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

10x 5 Second Cobra

2 Minute Bench Stretch Thoracic Spine

2 Minute Bench Stretch for Lats

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.
Cobra

Bench Stretch Thoracic Spine

Bench Stretch for Lats

Cooldown/Mobility

Fitness (2 Rounds for time)

2 sets

5 Rounds

10/8 Cal Ski Erg

5 Each Single Arm Push Press L/R

10 Box Jumps

*Rest 2:00 between sets

GHD Nordic (Hamstring) Curl (10 Rounds for weight)

4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets
Focus: Control your eccentric (going down) for as long as you can. Sit-up by curling with the hamstrings or pushing off on a box to assist. Don’t try to work above your skill/strength level here. Modify this movement by attaching a band to the GHD and wearing the other end like a backpack to assist in coming up. Place a box in front of the GHD to push off of at parallel if a.) it is too difficult to Sit-up on your own or b.) you fail a rep. Working above your skill level will most definitely increase risk for hamstring cramping.

-if you struggle with this movement and are looking for scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold