BLK LBL Fitness Club – FITNESS / PERFORMANCE

Back Squat

Week 1: 20 Rep Back Squat at 50-60% of 1RM, based on the chart below

Nigel Uno (4 Rounds for time)

(RX’d)

Every 4:00 (4 sets)

12 Toes to Bar

16 Burpee Box Jump Overs (24/20)

12 Toes to Bar

(Scale)

Every 4:00 (4 sets)

10 Hanging Knee Raises

10 Up Downs + Box Step Up (24/20)

10 Hanging Knee Raises

Target time each set: 2:15-2:45

Time cap each set: 3:00

Cooldown/Mobility

Mobility (No Measure)

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

2x 45 Second Ring Tricep Stretch

2x 1 Minute Ring Bicep Stretch

2x 10 Reverse Leg Raises (each side)

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.
Ring Tricep Stretch

Ring Bicep Stretch

Reverse Leg Raises

Fitness (AMRAP – Reps)

5:00 Max cal Ski

Rest 2 mins

12 Min AMRAP

3 Burpees

6 Slam Ball

9 Cal ski

Fitness – Core (Checkmark)

3 rounds

Partner

1 min Weighted Plank with plate

1 min rest