BLK LBL Fitness Club – FITNESS / PERFORMANCE

McConaughey (Time)

(RX’d)

Teams of 2

300/240 Calorie Air Bike

-split as needed-

(Scale)

Teams of 2

200/160 Calorie Air Bike

-split as needed-

Target time: Sub 17:00

Time cap: 25:00

Accessory (Time)

Accumulate 4 minutes of a plank hold (elbows)

-rest as needed between breaks-

* If you are unable to hold the plank on your elbows for longer than 30 seconds at a time, scale to your knees or the top of the push-up plank hold.

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

* Score is the total time held, accumulated (4:00 is the goal)

Fitness – Endurance (3 Rounds for distance)

Partner Workout

5 Sets

3 min AMRAP

15/12 Calorie machine (Parnter 1 Rows, Partner 2 Skis)

– into –

Max distance sled push (45/25)

*3 min rest between sets

*Both partners can work at the same time and must complete all 15/12 calories on their machine before the team advances. Once finished, they perform a max distance sled push in the remaining time, taking turns with the sled. Rotate machines each round. If sleds are not available, sub max distance burpee broad jumps OR max distance single dumbbell walking lunge.