BLK LBL Fitness Club – FITNESS / PERFORMANCE

Back Squat (Heavy Single Back Squat)

June Carter (AMRAP – Reps)

(RX’d)

15:00 AMRAP

2 Muscle Ups (Or 2x Chest to Bar)

2 Back Squats (185/125)

30ft Handstand Walk (15 feet out and back) (Or 2 Wall Walks)

*Add 2 reps to the muscle-ups and squats every round

(Scaled)

15:00 AMRAP

2 Jumping Pull Ups

2 Dumbbell Front Squats (light)

30ft Bear Crawl (15 feet out and back)

-Add 2 reps to the muscle-ups and squats every round

Target number of reps: 80+ Reps (round 6+)

Minimum number of reps before scaling: 70 Reps (5 rounds)

Mobility (No Measure)

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

2x 45 Second Ring Tricep Stretch

2x 30 Second Foam Roller Hip Internal Rotations

2x 10 Foam Roll Up Wall

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.
Ring Tricep Stretch

Foam Roller Hip Internal Rotations

Foam Roll Up Wall

Fitness – Endurance (Calories)

Echo Bike “Arms Focused”

2 sets:

60sec easy w/ 1min easy (arms only),

60sec easy/moderate w/ 1min easy (arms only),

60sec moderate w/ 1min easy (arms only),

60sec moderate/fast w/ 1min easy (arms only),

Rest: 1min

15sec fast w/ 1min easy (arms only),

15sec faster w/ 1min easy (arms only),

15sec fastest w/ 1min easy (arms only),

15sec max effort w/ 1min easy (arms only),

Rest: 2min b/t sets”
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Estimated Paces:

Air Bike RPMs Pace

Sprint: 100+ RPMs

Fastest: 85-90 RPMs

Faster: 75-80 RPMs

Fast: 65-70 RPMs

Moderate: 60-65 RPMs

Easy: 50-60 RPMs

Recovery Spin: <50 RPMs"