BLK LBL Fitness Club – FITNESS / PERFORMANCE

Workout Option 1

Stinkor (AMRAP – Rounds and Reps)

(RX’d)

15:00 AMRAP

200m Run

10 Strict Handstand Push Ups

Target Rounds: 6+ rounds

Minimum number of Rounds before scaling: 4 rounds

Workout Option 2

Recovery (Distance)

Air Bike

If feeling good and wanting to work:

3 Sets

4 Min @ a pace you think you could maintain for 20 minutes

4 Min Recovery Bike (Easy)

-Then-

15 Min Cool Down (Easy)

*If needing recovery:

40 Min Zone 2 w/nasal breathing

-Then-

Yoga Flow
Yoga Flow

Workout Option 3

Mayhem Racing (4 Rounds for reps)

Warm-up

AMRAP 10 Minutes:

1 minute Row/Bike/Ski (Rotate each round)

5 Inchworm Push-ups

5 Roll and Reach

10 Bird Dogs

Accessory:

Double Dumbbell Strict Shoulder Press. Take 10 minutes to build to a heavy 5 rep. Can be seated or standing.

Pre-Workout:

1 set, gradually build in pace across movements (Row slow, Bike moderate, Ski moderate-fast, Burpees at workout pace)

40 second Row

40 second Air Bike

40 second Ski

5 Burpees

Workout:

6 minute Row for calories

1 minute Rest

4 minute Air Bike for calories

1 minute rest

2 minute Ski for calories

1 min rest

1 minute Max Burpee to Plate

* Score each station separately.