BLK LBL Fitness Club – FITNESS / PERFORMANCE

Cleveland Naps (3 Rounds for time)

(RX’d)

Teams of 2

Every 12:00 (3 sets)

150ft DB Farmers Carry (2×70/50) (or KB)

20 Burpee Box Get Overs (30/24)

10 Double Dumbbell Power Cleans (2×70/50)

20 Burpee Box Get Overs (30/24)

10 Double Dumbbell Power Cleans (2×70/50)

20 Burpee Box Get Overs (30/24)

150ft DB Farmers Carry (2×70/50) (or KB)

All reps are shared, with one partner working at a time.

(Scale)

Teams of 2

Every 12:00 (3 sets)

100ft Farmers Carry (light)

15 Up Downs + Box Step Ups (20)

10 Double DB Cleans (light)

15 Up Downs + Box Step Ups (20)

10 Double DB Cleans (light)

15 Up Downs + Box Step Ups (20)

100ft Farmers Carry (light)

Target time each set: 8:00-10:00

Time cap each set: 10:00

BLFC Mini-Pump – Glutes and Shoulders (Checkmark)

4 Rounds

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

-rest 30 seconds-

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

-rest 30 seconds-

10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7

-Rest 2 minutes 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
Weighted Hip Thrusts

GHD Hip Raise/Extension

DB Snow Angel Raise