BLK LBL Fitness Club – FITNESS / PERFORMANCE

Balmoral Castle (2 Rounds for time)

(RX’d)

2 Sets

3 Rounds

7 Strict Handstand Push Ups

14 Dumbbell Deadlifts (50s/35s)

-Rest 2:00 between sets-

(Scale)

2 Sets

3 Rounds

6 Dumbbell Push Press (light)

12 Dumbbell Deadlifts (light)

-Rest 2:00 between sets-

Target time each set: 4:00-5:00

Time cap each set: 6:00

Accessory (Checkmark)

3 sets

12 Weighted Push Ups (or Dips)

-rest 30 secs-

12 Ring Rows

-rest 30 secs-

15 Dumbbell Lateral Raises

-rest 1:00 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.

Fitness – Endurance (Distance)

Build the gears!!

4 rounds

odd rounds: Bike erg

even rounds: Ski erg

:15 at each pace:

easy,

moderate,

fast

-rest :30-

:15 at each pace:

easy;

easy/mod;

moderate;

mod/fast; fast

-Rest 1:00-

:15 at each pace:

easy;

easy/mod;

moderate;

mod/fast;

fast;

faster (controlled sprint); fastest (sprint)

-Rest 1:30-

November 1,000 Push-up Challenge (AMRAP – Reps)

Challenge details: This challenge begins on Monday, November 3rd. For the November Monthly Challenge, perform 50 push-ups a day, every weekday (Monday through Friday), throughout the month. This comes to 1,000 push-ups in November! You do NOT need to do them all at once. Reps can be accumulated over the day. For example, you can do 20 after you wake up, 15 before your workout, and 15 before dinner.

Logging: Log the number of reps you complete each day. If you’re planning to break them up throughout the day, you can log where you’re currently at, and then update your score each time you do more. Then, on the last day of the month, there will be a separate “Successfully Completed Challenge” scoring section where you will look back and note if you completed the entire challenge.

Good Rep of a Push-Up: The chest touches the ground and the arms lock out with each rep.

If needed, you can modify to Knee Push Ups or Incline Push Ups. Both are great options and still count towards the challenge!