BLK LBL Fitness Club – FITNESS / PERFORMANCE

Creedence Clearwater Revival (AMRAP – Rounds and Reps)

(RX’d)

Teams of 2

5 Rounds (30 minutes)

Partner 1:

3:00 AMRAP

30 Double Unders

10 Toes to Bar

Partner 2: max distance Row

Then Switch

Both partners work at the same time and switch every 3 minutes, resuming where your partner left off. Keep a running total of Rounds.

Scoring: Rounds = total rounds completed in the AMRAP. Reps = total row distance with 1 rep earned for every 100 meters.

(Scale)

5 Rounds

Partner 1:

3:00 AMRAP

25 Single Unders

8 Hanging Knee Raises

Partner 2:

AMRAP Row

-switch every 3:00, keep a running total of Rounds-

Target number of Rounds: 16+ Rounds (total)

Minimum number of Rounds before scaling: 12 Rounds

BLFC Mini-Pump – Glutes (Checkmark)

4 Rounds:

10 Weighted Hip Thrust @ moderate weight

-rest 30 seconds-

10 Back Rack Box Step-Ups (each side) @ moderate weight

-Rest 2 minutes between rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Weighted Hip Thrusts

Back Rack Step Ups