BLK LBL Fitness Club – FITNESS / PERFORMANCE

Frankenstein (Time)

(RX’d)

Teams of 2

120 Wall Balls (20/14)

80/64 Calorie Ski (OR Row)

40x50ft Shuttle Run

80/64 Calorie Ski (OR Row)

120 Wall Balls (20/14)

* Split reps as desired

(Scale)

Teams of 2

60 Wall Balls (light)

50/40 Calorie Ski (OR Row)

20x50ft Shuttle Run

50/40 Calorie Ski (OR Row)

60 Wall Balls (light)

Target time: 20:00-22:00

Time cap: 25:00

BLFC Mini-Pump – Glutes (Checkmark)

3 Rounds at moderate weight (RPE 7)

10 Weighted Hip Thrusts

-rest 30 seconds-

10 GHD Hip Raises OR 20 Supermans

-Rest 1:00-2:00 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
GHD Hip Raise/Extension

Weighted Hip Thrusts

Supermans

Fitness (AMRAP – Rounds and Reps)

25:00 AMRAP

12/10 Cal Row

10 Elevated Push Ups

12/10 Cal Row

8 Kettlebell Marches (left + right = 1)

12/10 Calorie Row

6 Split Stance RDLs

Scoring: Rounds + Reps

Coaches Notes

Elevated Push Up

Kettlebell Marches: hold the kettlebell in a goblet hold, and perform slow and controlled high knee marches. Keep core tight.

Split Stance Dumbbell RDL