BLK LBL Fitness Club – FITNESS / PERFORMANCE

Workout

Supersonics (Time)

(RX’d)

30/24 Calorie Air Bike

-into-

3 Rounds

10 Power Cleans (95/65)

3 Wall Walks

-into-

30/24 Calorie Air Bike

-into-

3 Rounds

10 Thrusters (95/65)

10 Bar Facing Burpees

-into-

30/24 Calorie Air Bike

(Scale)

20/16 Calorie Air Bike

-into-

3 Rounds

10 Dumbbell Power Cleans (light)

3 Inchworms

-into-

20/16 Calorie Air Bike

-into-

3 Rounds

10 Dumbbell Thrusters (light)

10 Up Downs

-into-

20/16 Calorie Air Bike

Target time: 16-18:00

Time cap: 22:00

Gymnastics: Ring Muscle-ups (Checkmark)

Strength Option:

EMOM8

Odd:

Level 1: 3-5 Strict Ring Muscle-ups

Level 2: 3-5 Strict Box Ring Muscle-ups or Strict Pull-ups

Level 3: 3-5 Toe Assist Strict Pull-ups or Ring Rows

Even: 20-30 second Box Support Tuck Hold (or Plank Hold)

No Conditioning Option since it’s during the Open

Gymnastics

Mobility (No Measure)

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

1 Minute Barbell Forearm Stretch

1 Minute Posterior Shoulder Smash

15x Bootstrappers

10x 5 Seconds Cobra

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.
Barbell Forearm Stretch

Posterior Shoulder Smash

Bootstrappers

Cobra

Fitness (AMRAP – Reps)

25:00 AMRAP

4-8-12-16-20-etc

Sit Ups

Alt. D-bell Bench Press (total)

D-bell Deadlifts

200m Run/Walk after each set

Total Rep is the score. 200m run equals to 1 rep. For the run to count you must finish the 200m.

Lying DB Hamstring Curl (Checkmark)

1 Video

1×10

4 sets: 10 reps – RPE 7

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