BLK LBL Fitness Club – FITNESS / PERFORMANCE

Darth Maul (5 Rounds for time)

(RX’d)

Every 5:00 (5 sets)

20/16 Calorie Row

15/12 Calorie Air Bike

200m Run

(Scale)

Every 5:00 (5 sets)

12/10 Calorie Row

10/8 Calorie Air Bike

100m Run

Target time each set: 3:00-3:20

Time cap each set: 3:45

Double KB/Dumbbell Front Rack Hold (Weight)

Accumulate 4 minutes of a double kettlebell/dumbbell front rack hold. at a challenging weight

-rest as needed between breaks-

* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.

* Score is total weight held

Mobility (No Measure)

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

4x 5 Quad Foam Rolling (each leg)

2x 10 Reverse Leg Raises (each side)

1 Minute Dorsiflexion Matrix

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.
Quad Foam Rolling

Reverse Leg Raises

Dorsiflexion Matrix

Fitness (AMRAP – Reps)

8 rounds (each/1:1)

2:00 Amrap

5 Push-ups

10/8 Ski Erg

Max rep plate ground to overhead

This is a partner workout, in you-go-I-go style. P1 will complete the work while P2 rests. The push-ups can be bar push-ups or regular push-ups. The ground to Overhead will be done with a plate. The person resting will keep up with the clock and tell the working person to switch. Keep track of the number of Ground-to-overhead, and that will be your score. 16 rounds total (32 minutes)

Elevated Heel Goblet Squat (Checkmark)

1×15

3 sets: 15 reps – RPE 7

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