BLK LBL Fitness Club – FITNESS / PERFORMANCE

Performance

Power Snatch + Overhead Squat

Every 2:00 (6 sets)

2 Power Snatches + 2 Overhead Squats (moderate-heavy)

-Complete Unbroken-

Wallaroo (AMRAP – Rounds and Reps)

(RX’d)

11:00 AMRAP

9 Chest to Bar Pull Ups

7 Burpees over Bar

5 Squat Snatch (115/85)

(Scale)

11:00 AMRAP

9 Ring Rows

7 Up Downs

6 Dumbbell Snatch

Target number of Rounds: 6+ Rounds

Minimum number of Rounds before scaling: 4.5 Rounds

Cooldown/Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 10 Reverse Leg Raises (each side)

1-2 Minute Couch Stretch (each leg)

2x 1 Minute Ring Bicep Stretch

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Quad Foam Rolling

Couch Stretch

Ring Bicep Stretch

Fitness

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP

6 Pull Ups/Banded PUs

9/6 Cal Bike

Rest 2 mins

6 min AMRAP

6 Pull Ups/Banded PUs

9/6 Cal Bike

12 Sit Ups

Rest 4 mins

9 min AMRAP

6 Pull Ups/Banded PUs

9/6 Cal Bike

12 Sit ups

15 Suitcase DL