BLK LBL Fitness Club – FITNESS / PERFORMANCE

Performance

Tempo Front Squats

Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion

* Rest as needed between sets *
10 sets

3 Tempo Front Squat (60-70%)

Tempo = 3 sec down/no pause/1 sec up/no pause (30X0)

-rest 60-90 between sets-

Komodo Dragon (Time)

(RX’d)

5 Rounds

20/15 Calorie Air Bike

20 Kettlebell Swings (53/35)

(Scale)

5 Rounds

12/10 Calorie Air Bike

12 Russian Kettlebell Swings (light)

Target time: 12-14 minutes

Time cap: 16 minutes

Fitness (No Measure)

Teams of 2

6 rounds each/ 12 rounds total

P1: 500/400m ski

P2: AMRAP of

10 dbl DB deadlifts 70’s/53’s

10 GHD situps/ ab mat situps

** Switch when P1 has completed the ski.

One round is complete when both partners complete both the ski and the AMRAP.

Goal to complete the ski is sub 2:30 each round.

Goal for AMRAP is consistent number of rounds completed per AMRAP (be cognizant of # of GHD reps. If you are unaccustomed to higher volumes of GHD’s, consider alternating rounds of GHD and abmat situps)

Cooldown/Mobility (No Measure)

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

20x Shoo the Cat

1 Minute Couch Stretch

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.
Shoo the Cat

Couch Stretch