BLK LBL Fitness Club – FITNESS / PERFORMANCE

Bristol Night Race (AMRAP – Rounds and Reps)

(RX’d)

20:00 AMRAP

200m Run

5-10-15-20….

Deadlifts (185/125)

* For scoring your final round, the 200m Run counts as 2 reps (each rep is 100m)

(Scale)

20:00 AMRAP

200m Run

5-10-15-20….

Dumbbell Deadlifts (light)

Target number of Rounds: 7+ Rounds (Round of 35 Deadlifts)

Minimum number of Rounds before scaling: 5 Rounds (Round of 25 Deadlifts)

BLFC Mini-Pump – Glutes (Checkmark)

3-4 Rounds

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

-rest 30 seconds-

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7 (Or 15 Supermans)

-rest 1 minute 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

GHD Hip Raise/Extension

Supermans

Fitness – Endurance (Time)

Buy in: 500M Row

Then

Every 2:00 (5 rounds)

20/16 cal ski

Max Hang cleans (95/65)

Then

Buy Out: 500M Row