BLK LBL Fitness Club – FITNESS / PERFORMANCE

Gymnastics – Pressing (Week 5) (4 Rounds for reps)

8 minute EMOM

Level 1:

Odd minute: Complete 35% of your 1 rep max effort from week one of wall walks

Even minute: 7 double dumbbell seated shoulder presses [25/15s]

Level 2:

Odd minute: Complete 35% of your 1 rep max effort from week one of kipping handstand push ups

Even minute: 10 double dumbbell seated shoulder presses [35/25s]

Level 3:

Odd minute: Complete 35% of your 1 rep max effort from week one of wall facing handstand push ups

Even minute: 12 double dumbbell seated shoulder presses [50/35s]

Score the number of reps completed per set for the odd minute movement

* If you did not complete the max test, instead do 35 seconds of work for the odd minute.

War Eagle (Time)

(RX’d)

5 Rounds

15 GHDs (Or V-Ups)

12 Dumbbell Step Back Lunges (50s/35s)

9 Dumbbell Push Press (50s/35s)

(Scale)

5 Rounds

15 Sit Ups

12 Single Dumbbell Step Back Lunges (light)

9 Dumbbell Push Press (light)

Target time: 11:00-13:00

Time cap: 15:00

Fitness (AMRAP – Rounds and Reps)

28 Min Amrap

200m Run or 15/12 calorie Air Bike

12 Dball Cleans to Shoulder 6/6 (or alternating dumbbell snatches)

8 Dumbbell Deadlifts

Mobility (No Measure)

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

10x 5 Second Cobra

2x 30 Second Pigeon Stretch Drops

2x 10 Down Dog

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

Pigeon Stretch Drops

Down Dog