BLK LBL Fitness Club – FITNESS / PERFORMANCE

Workout

Galway (2 Rounds for time)

(RX’d)

Every 12:00 (2 sets)

3 rounds

24 Wall Balls (20/14)

12 Toes to Bar

6 Clean and Jerks (135/95)

Scale

Every 12:00 (2 sets)

3 rounds

15 Wall Ball Thrusters (light)

10 Hanging Knee Raises

5 Dumbbell Clean and Jerks (light)

Target time each set: 5-7:00

Time cap each set: 9:00

Strength/Accessory

BLFC Mini-Pump – Leg Day (Checkmark)

3 Rounds

10 Elevated Toe Double DB Romanian Deadlift @

Moderate weight – maintain control and quality

-rest 30 seconds-

10 DB Box Step-Ups (each side) @ moderate weight – maintain quality

-Rest 2 minutes between rounds-

* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Elevated Toe Double DB Romanian Deadlift

DB Box Step Ups

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Couch Stretch

2x 30 Second Pigeon Stretch Drops

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.
Couch Stretch

Pigeon Stretch Drops

Fitness (AMRAP – Rounds and Reps)

30 min Amrap

250m Row

5 pull ups/ring row

10 push ups/HRPU

15 air squats

Accessory (No Measure)

Cool Down-2:00 Walk Down and Back or Bike

3 sets

10 Banded Tricep extension

10 Banded Lat pull down

10 Banded Hamstring Curls