BLK LBL Fitness Club – FITNESS / PERFORMANCE

New York Atlas (Calories)

(Rx’d)

25:00 AMRAP (PARTNER)

Partner 1: Max Calorie Machine

Partner 2:

10 Plate Snatch (“Pizza Flips”) (45/35)

10 Burpee to Plate

10 Plate Squat (45/35)

-switch every time a round is completed

(Scale)

25:00 AMRAP

Partner 1: Max Calorie Machine

Partner 2:

10 Plate Snatch (“Pizza Flips”) (light)

5 Up Down to Plate

10 Plate Squat (light)

-switch every time a round is completed

Target Calories: 300/240+ Calories

Minimum number of Calories before scaling: No minimum

BLFC Mini-Pump – Leg Day (Checkmark)

4 Rounds

10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7

-rest 30 seconds-

10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7

-rest 30 seconds-

10 Seated Dumbbell Calf 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
Barbell Romanian Deadlift

Lying DB Hamstring Curl

Seated Dumbbell Calf Raise