BLK LBL Fitness Club – FITNESS / PERFORMANCE

Dignan (AMRAP – Rounds and Reps)

(RX’d)

10:00 AMRAP

10 Hang Power Snatch (75/55)

10 Burpee over Bar

10 V-Ups

10 Wall Ball (20/14)

(Scale)

10:00 AMRAP

10 Dumbbell Hang Snatch (light)

5 Up Downs

10 Sit Ups

10 Wall Ball Thrusters (light)

Target number of Rounds: 5+ Rounds

Minimum number of Rounds before scaling: 4 Rounds

BLFC Mini-Pump – Legs and Core (Checkmark)

3-4 rounds:

10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality

-rest 30 seconds-

10 DB Box Step-Ups (each side) @ moderate weight – maintain quality

-rest 30 seconds-

15 Kettlebell Side Bend (each side)

-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
Barbell Romanian Deadlift

DB Box Step Ups

Kettlebell Side Bend

Fitness (AMRAP – Rounds and Reps)

30 Minute Amrap

15/12 Calorie row

12 Kettlebell Swings

10 Seated Dumbbell press