BLK LBL Fitness Club – FITNESS / PERFORMANCE
Tempo Bench Press
Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion
* Rest as needed between sets *
8 sets
2 Tempo Bench Press (70-80%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 seconds between sets-
Bison (3 Rounds for reps)
(RX’d)
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (50s/35s)
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Ring Rows (Or Bodyweight Bar Rows)
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (50s/35s)
Ring Rows (Or Bodyweight Bar Rows)
(Scale)
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (light)
SIt Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Ring Rows
Sit Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (light)
Ring Rows
Target Round each set:
Workout 1: Round of 20 Dumbbell Bench
Workout 2: Round of 20 Ring Rows
Workout 3: Round of 15 Ring Rows
Minimum Rounds each set before scaling: Round 15
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Minutes Bench Stretch for Lats
20x Shoo the Cat
4x 5 Quad Foam Rolling (each leg)
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.
Bench Stretch for Lats
Shoo the Cat
Quad Foam Rolling
Fitness (Checkmark)
Score Checkmark
Every 2:00 (15:00)
8/7 Cal Row
8/7 Cal Ski or Bike
*If a round is not completed in 2 minutes the workout becomes an AMRAP.
Bent Over Lateral Raises (Checkmark)
1×15
3 sets:15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Cool Down (Checkmark)
400M Walk
Mobility: 1:00 Each
Quad Stretch on Side
Cats/Cows
Childs Pose