BLK LBL Fitness Club – FITNESS / PERFORMANCE

Spruce Knob (Time)

(RX’d)

Teams of 2

5 Rounds

Partner 1:

10 Strict Handstand Push Ups

20 Single Dumbbell Box Step Ups (50/35)(20in)

Partner 2:

30/24 Calorie Ski (or Row)

-switch when both are completed-

(Scale)

Teams of 2

5 Rounds

Partner 1:

10 Dumbbell Push Press

10 Single Dumbbell Box Step Ups (light)(20/16in)

Partner 2:

20/16 Calorie Ski (or Row)

-switch when both are completed-

Target time: 20:00-24:00

Time cap: 30:00

BLFC Mini Pump – Core and Arms (Checkmark)

3 sets

15 V-Ups

-rest 30 secs-

10 Rotational Medball Throw (each side)

-rest 30 secs-

10 Single-Arm Dumbbell Overhead Extensions (both arms same time) @ RPE 7/10

-rest 30 secs-

20 alternating Zottman Curl @ RPE 7/10 (10 each side)

-rest 1 minute between sets-

* 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.
V Ups

Rotational Wall/Med Ball Throws

Double Dumbbell Overhead Extension

Zottman Curls

October Step Up Challenge (Checkmark)

Week 1 (October 1 – October 4): accumulate 100 step-ups in this short week

Did you successfully hit your weekly target of 100 step-ups accumulated throughout the week?

If you did, log a checkmark below!